If you’re new to the ketogenic, or keto, diet, it might seem like an uphill battle to stick with your favorite recipes. It’s no secret that this low-carb, high-fat diet requires some food adjustments, but don’t fret! There are many keto-friendly swaps for common ingredients that can make your journey much more manageable, and dare we say, delicious!

Whether you’re an experienced keto enthusiast or just starting your journey, you’ll find these swaps handy. So, let’s transform your kitchen into a keto-friendly zone and keep your meals as flavorful and varied as ever.

Flour Alternatives

When it comes to keto, traditional wheat flour doesn’t make the cut due to its high carb content. However, there’s no need to panic, as there are plenty of keto-friendly alternatives ready to take its place.

Almond Flour

Almond flour is a go-to option for many keto dieters. Low in carbs but high in nutrients, it imparts a slightly sweet, nutty flavor to a range of recipes. From bread to cookies, almond flour fits right in.

Coconut Flour

Coconut flour, another excellent substitute, may take a little practice to handle due to its high absorption rate. However, once you’ve mastered it, you’ll appreciate the unique flavor and texture it adds to your dishes. Plus, it’s high in fiber and healthy fats, which are a boon for any keto enthusiast.

Flax Meal

Flax meal, made from ground flax seeds, is rich in fiber and omega-3 fatty acids. It’s a fantastic ingredient for baking and making keto-friendly bread. Not to mention, it’s an excellent source of plant-based protein. Learn more about the benefits of flax meal in this comprehensive research.

Sugar Substitutes

We all crave a sweet treat now and then, but traditional sugar is a keto diet no-no. Thankfully, there’s a variety of sweeteners that satisfy the sweet tooth without spiking your blood sugar levels.

Stevia

Stevia, a natural sweetener, is extracted from the leaves of the Stevia rebaudiana plant. It’s much sweeter than sugar, so you’ll need less of it, and the best part? Zero calories and no impact on blood glucose or insulin levels. This study reveals more about the benefits of Stevia.

Erythritol

Erythritol, a sugar alcohol, tastes almost exactly like sugar but contains minimal calories and carbs. It’s ideal for baking, cooking, or sweetening your favorite beverages. Dive deeper into this research on the safety and tolerance of erythritol.

Monk Fruit Sweetener

Monk fruit sweetener, extracted from monk fruit, is up to 200 times sweeter than sugar, but with zero calories or carbs. It’s a fantastic choice for baking and sweetening drinks. For more on monk fruit sweeteners, check out this insightful study.

Pasta and Rice Alternatives

For many of us, pasta and rice are comfort food. But with their high carb content, they’re not exactly keto-friendly. But fear not! You can still enjoy your favorite dishes with these satisfying swaps.

Spaghetti Squash

Spaghetti squash, when cooked, separates into spaghetti-like strands, making it a natural substitute for traditional pasta. Add your favorite sauce, and voila! A tasty, keto-friendly dish.

Zoodles (Zucchini Noodles)

Zoodles are nothing more than zucchini that’s been spiralized into noodle-like strands. They’re a versatile and delicious substitute for traditional pasta, plus they’re an excellent way to sneak in some extra veggies!

Cauliflower Rice

Grated cauliflower mimics the texture of rice and can be used in everything from stir-fries to sushi rolls. It’s also a nutrient powerhouse, high in fiber and antioxidants.

Dairy Substitutes

Many on the keto diet enjoy full-fat dairy, but if you’re lactose intolerant or simply prefer to avoid it, there are several tasty alternatives.

Almond Milk

Unsweetened almond milk is a great low-carb substitute for dairy milk. Plus, it’s high in vitamin E, a powerful antioxidant. Make sure to choose the unsweetened version to avoid any hidden carbs!

Coconut Cream

Rich in texture and naturally sweet, coconut cream adds a delicious creaminess to dishes without the dairy. You can use it in curries, soups, or even whip it up for a dairy-free dessert topping!

Cashew Cheese

Yes, you heard it right, cashew cheese! Made from soaked cashews, lemon juice, and nutritional yeast, it delivers a creamy, cheesy flavor without the lactose. It’s a fantastic way to enjoy the essence of cheese on a dairy-free diet.

Potato Alternatives

Let’s talk potatoes. We love them, but they’re high in carbs. Luckily, there are a few substitutes that’ll meet your starchy cravings while keeping things keto.

Cauliflower

Cauliflower isn’t just for making rice. Whether it’s mashed, roasted, or turned into ‘rice,’ cauliflower is a versatile substitute for potatoes in a multitude of dishes.

Turnips

Turnips, whether roasted, boiled, or mashed, provide a texture similar to potatoes but with fewer carbs. They have a mildly sweet flavor that’s sure to win you over.

Rutabaga

With a slightly sweet taste, rutabagas can replace potatoes in most recipes. Roast them, mash them, or use them in soups and stews for a satisfying, low-carb swap.

Remember, the key to a successful keto diet is finding what works for you. Don’t be afraid to experiment and find your favorite swaps. You might be surprised just how versatile and satisfying these ingredients can be. The keto diet doesn’t have to feel restrictive with these delicious substitutes at hand.

For an even deeper understanding of the ketogenic diet and how it impacts health, We recommend checking out this study on the beneficial effects of the keto diet.

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Hey there, skincare enthusiasts! Today, we’re diving into the connection between the keto diet and acne. If you’ve tried countless creams, serums, and treatments in your battle against breakouts, this might be the fresh perspective you’re looking for.

Most of us have grappled with acne at some point in our lives – it’s the most common skin condition in the U.S. But did you know that your diet could play a significant role in managing it? More specifically, the keto diet. You’ve likely heard of keto as a tool for weight loss, but research suggests it might also help clear up stubborn skin issues like acne.

Understanding Acne: It’s More Than Skin Deep

Before we jump into how keto can help, let’s do a quick refresher on acne. When your pores get clogged with oil, dead skin cells, and other debris, you get those dreaded pimples. Acne isn’t just a cosmetic issue—it can also be painful and take a toll on your self-esteem.

It’s not just puberty or poor hygiene that can trigger acne. Other factors like hormones, stress, certain medications, and yes, even your diet, can contribute to those unwelcome breakouts. This study on acne and its causes dives deeper into these factors if you’re interested.

The Keto Diet: A Quick Overview

So, where does the keto diet fit into all this? Well, the ketogenic (or keto) diet is a high-fat, low-carb eating plan. It’s designed to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

But you might be wondering, “How can eating more fat help with my acne?” It seems counterintuitive, right? But it all comes down to the type of fat you’re consuming and how your body responds to it. That’s where the magic of keto comes in!

How Can Keto Help With Acne?

Firstly, the keto diet is low in carbohydrates. This is key because diets high in refined carbs and sugars can lead to spikes in insulin levels, which in turn can trigger increased oil production and inflammation—two major culprits behind acne breakouts. By keeping your carb intake low, you’re less likely to experience these insulin spikes and the associated flare-ups.

Secondly, the healthy fats and low sugar content of the keto diet can lead to overall decreased inflammation in the body. Since inflammation contributes to acne, a reduction can lead to clearer skin over time.

If you’re keen to track your carb and fat intake, apps like the Total Keto Diet, available for iOS and Android, make it easy. You’ll not only stay on track with your keto journey but also potentially see improvements in your skin health.

The Role of Dairy in Acne

Dairy products have long been associated with acne breakouts, and for a good reason. They can increase insulin levels and cause inflammation, leading to acne. Dairy products, especially low-fat versions, often contain hormones that can interfere with your own and stimulate oil production.

While the keto diet doesn’t ban dairy, it does encourage full-fat versions. That’s a switch that could benefit your skin. But if you suspect dairy might be triggering your acne, consider eliminating it to see if your skin improves. Everyone’s body reacts differently, so it’s all about finding what works for you.

Hydration and Skin Health

Remember, our bodies are made up of about 60% water, and our skin is no exception! Hydration is crucial to keeping our skin healthy. It helps maintain skin moisture, which can help fight against dryness and inflammation. While the keto diet doesn’t explicitly require drinking water, staying hydrated is always a healthy habit to keep, especially when you’re on a high-protein, high-fiber diet like keto.

Omega-3 Fatty Acids and Acne

A keto diet rich in Omega-3 fatty acids could also help fight acne. These beneficial fats have powerful anti-inflammatory properties. Fish like salmon, sardines, and mackerel are excellent sources of Omega-3 fatty acids and fit perfectly into a keto lifestyle.

A 2012 study even found a correlation between acne severity and low levels of Omega-3 fatty acids in the diet. So, including them in your meals could potentially improve your skin health.

Balancing Your Gut Health

Did you know that there’s a connection between your gut health and your skin? Emerging research suggests that gut microbiota plays a role in skin diseases, including acne. A high-sugar, high-carb diet can cause imbalances in your gut flora, leading to inflammation and potentially contributing to acne.

By adopting a keto diet, you’re reducing your intake of sugar and carbs, which can help balance your gut flora. A balanced gut can mean less inflammation and potentially less acne.

The Transition Phase: Keto Rash

Now, before you dive headfirst into the world of keto, there’s something you should be aware of. Some people experience a temporary increase in skin issues when they first start a keto diet, often referred to as “keto rash.”

It’s believed to be a reaction to the body’s transition into ketosis. While it can be frustrating, it’s typically temporary and subsides as your body adjusts. Remember, the journey to clear skin is a marathon, not a sprint!

Consult a Healthcare Provider

As with any significant diet change, especially if you’re using it to address a health concern like acne, it’s important to consult a healthcare provider. They can guide you through the process safely and help you personalize the diet to your needs.

Making the Switch to Keto: Your Practical Guide

So, you’re ready to embark on your keto journey for clearer skin? Let’s talk about how you can effectively make this diet transition.

First and foremost, remember that moving to a keto diet means prioritizing healthy fats, moderate proteins, and minimal carbs. Make sure to stock up on whole foods like avocados, eggs, fatty fish, and green veggies. Minimize processed foods, sugary snacks, and high-carb staples like bread and pasta.

Patience is Key

Like any dietary shift, the potential skin-clearing benefits of keto won’t happen overnight. You may even experience an initial flare-up of acne (remember the keto rash?). But hang in there! The journey to clear skin, just like any good thing in life, takes time.

Also, while it’s easy to focus on the physical changes, remember that diet can impact your body in multiple ways. You might notice improved energy levels, better focus, or even weight loss along with skin improvements. Celebrate these victories along the way!

Take a Holistic Approach

Lastly, while diet plays a significant role in skin health, it’s just one part of the picture. Good skincare routines, stress management, and adequate sleep also contribute to healthy skin. Even as you make dietary changes, ensure you’re addressing these other areas of your health too.

Acne can be a frustrating condition to manage, with many factors at play. But adopting a diet that’s low in sugar and high in healthy fats—like the keto diet—can be a step towards clearer skin. By reducing inflammation and insulin spikes, you’re not only targeting the visible symptoms of acne but also addressing some of its root causes.

Remember, any significant dietary change should be done under the guidance of a healthcare provider, especially when addressing a health concern like acne. But with patience and perseverance, the keto diet could potentially be a powerful tool in your skincare arsenal.

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Living with epilepsy can be challenging. From dealing with seizures to managing medications, it’s not an easy journey. If you’re searching for alternative ways to manage epilepsy, you’ve probably come across the Keto diet. So, what’s the deal? Can the Keto diet really help with epilepsy?

The Ketogenic Diet: A Quick Refresher

Before we dive in, let’s revisit the basics of the ketogenic diet, or Keto diet for short. It’s a high-fat, moderate-protein, low-carb eating plan that switches your body’s primary energy source from carbohydrates to fats. This change ushers your body into a metabolic state known as ketosis. Now, you might be thinking, “What does this have to do with epilepsy?” Hang tight, we’re getting there.

Keto and Epilepsy: A Historical Perspective

The concept of using the Keto diet to manage epilepsy isn’t exactly new. It dates back to the 1920s, when researchers first noticed that fasting could reduce seizure frequency in patients with epilepsy. But obviously, fasting isn’t sustainable long-term, so they had to find a solution. That solution was the Keto diet. But why? Let’s explore.

The Keto-Epilepsy Connection

Believe it or not, the high-fat, low-carb nature of the Keto diet can mimic the effects of fasting on the brain, which can help reduce the frequency and severity of seizures in some individuals with epilepsy. It’s fascinating, isn’t it? Now, let’s take a closer look at the science behind this.

Changing the Brain’s Fuel

Normally, our brains rely on glucose as their main fuel source. But when you’re on the Keto diet, your body starts burning fats instead of carbs, leading to the production of ketones. These ketones can serve as an alternative fuel source for the brain. According to this study on ketogenic diet and epilepsy, ketones have neuroprotective properties which can help manage seizures in epilepsy.

Implementing Keto for Epilepsy

If you’re thinking about implementing the Keto diet as part of your epilepsy management plan, it’s important to do so under the supervision of a healthcare provider or dietitian. They can guide you to ensure you’re meeting all your nutritional needs while following the diet.

Another key factor in successfully implementing the Keto diet is tracking your intake of carbs, fats, and proteins — commonly referred to as macros. Keeping track of these can be a challenging task, but that’s where the Total Keto Diet app comes in handy. It’s a reliable companion for tracking your macros, available on both iOS and Android. The app can help ensure you’re staying within your daily goals and maintaining ketosis, which is crucial when using Keto for epilepsy management.

Who Can Benefit From Keto?

While the Keto diet might seem like a one-size-fits-all solution, it’s essential to understand that it doesn’t work for everyone in the same way. When it comes to epilepsy, some patients have reported a significant reduction in seizure frequency, while others have seen no change. Factors such as the type of epilepsy, the individual’s age, and their overall health can influence the effectiveness of the Keto diet.

Children and the Keto Diet

Interestingly, the Keto diet has been particularly effective in children with certain types of refractory (drug-resistant) epilepsy. Multiple studies have shown a notable reduction in seizure frequency in children following a Keto diet. It’s theorized that this might be due to children’s greater metabolic flexibility compared to adults.

Understanding the Types of Ketogenic Diets

The standard Keto diet isn’t the only version that has shown promise in managing epilepsy. Other types of ketogenic diets, including the Modified Atkins Diet (MAD) and the Low Glycemic Index Treatment (LGIT), have also been used successfully, especially for adolescents and adults. Let’s take a quick look at these:

1. Modified Atkins Diet (MAD): This variation of the Keto diet allows for a bit more flexibility. It’s a high-fat, low-carb diet, but it’s less strict about protein intake.
2. Low Glycemic Index Treatment (LGIT): The LGIT focuses on both the amount and type of carbohydrates. It allows more carbs than the standard Keto diet, but they must be slow-digesting carbs with a low glycemic index.

Discussing these options with a healthcare provider or dietitian can help you decide which is the best fit for your lifestyle and epilepsy management goals.

Potential Side Effects and How to Manage Them

While the Keto diet can be beneficial for epilepsy, it’s not without potential side effects. Some people might experience symptoms like fatigue, headaches, and constipation, especially in the initial stages. These are typically part of the ‘Keto flu’, and while they may be unpleasant, they’re usually temporary.

It’s also crucial to ensure you’re getting enough vitamins and minerals while on the Keto diet, as the restrictions could potentially lead to deficiencies. This is yet another area where the Total Keto Diet app can help. It not only tracks your macros but also keeps an eye on your nutrient intake. It’s like having a dietitian in your pocket!

Importance of Regular Monitoring

When using the Keto diet as part of an epilepsy management plan, regular monitoring by a healthcare provider is crucial. They’ll keep tabs on your seizure frequency, nutritional status, and overall health to ensure the diet is working for you and not causing any adverse effects.

Whether you’re using the standard Keto diet, MAD, or LGIT, tracking your macros and nutritional intake is a vital part of the process. Remember, the Total Keto Diet app can help make this tracking easier and more efficient.

Moving Beyond Diet: Lifestyle Changes

It’s important to remember that the Keto diet isn’t a magic bullet for epilepsy. It’s a tool, and like any tool, it works best when used in conjunction with other effective strategies. Regular exercise, adequate sleep, stress management, and taking prescribed medication as advised by your doctor are all integral parts of an overall epilepsy management plan.

The Impact of Keto on Quality of Life

The potential benefits of the Keto diet for individuals with epilepsy extend beyond just seizure control. Improved seizure management can lead to increased independence, self-confidence, and overall quality of life. And let’s not forget the potential cognitive benefits that come with improved seizure control and stable blood sugar levels.

Planning for Long-Term Success

When it comes to diet changes, especially significant ones like Keto, long-term success often boils down to planning. Planning your meals, tracking your macros, adjusting as needed – these are all key aspects of maintaining the Keto diet for epilepsy management.

And yes, while it may feel like a lot to handle at first, remember that you don’t have to go it alone. Your healthcare team, support from loved ones, and useful tools like the Total Keto Diet app can make the journey smoother and more manageable.

Always Consult a Healthcare Professional

As with any significant dietary change, it’s crucial to consult with a healthcare provider before starting the Keto diet, especially if you’re considering it for managing a condition like epilepsy. They can provide personalized advice, monitor your progress, and help ensure that you’re following the diet safely and effectively.

Final Thoughts: Is Keto Right for You?

Could the Keto diet help with epilepsy? The research certainly suggests so, especially for those with drug-resistant forms of the condition. It’s a promising approach that offers not only the potential for improved seizure control but also enhanced quality of life.

However, the Keto diet isn’t for everyone, and it’s not without its challenges. But with the right support, careful planning, and diligent tracking of macros and nutrients, it’s a feasible option for many.

Whether you’re considering the Keto diet for epilepsy management, or you’re simply curious about the connection, remember to make informed decisions. Consult a healthcare provider, educate yourself on the ins and outs of the diet, and take advantage of resources like the Total Keto Diet app to help guide you on your journey.

Living with epilepsy can be a challenge, but with research and advances in dietary interventions like the Keto diet, there’s reason for hope. Here’s to finding the right tools and strategies for a healthier, happier life.

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Have you ever felt foggy, unable to focus, or just not ‘on your game’? Most of us have been there. It’s no secret that the food we consume plays a huge role in how we feel physically. But did you know it could also significantly impact your mental clarity? Enter the ketogenic diet or, as you probably know it, the Keto diet.

What’s the Keto Diet?

The Keto diet is a high-fat, moderate protein, and low-carb diet, a composition that pushes your body into a metabolic state known as ketosis. But here’s the twist. When your body’s in ketosis, it starts using fat as a primary fuel source instead of carbohydrates. This is what separates Keto from many other diets out there. So, let’s get to the part you’re eagerly waiting for—how does this tie into mental clarity?

Keto Diet and Your Brain: The Science Bit

Our brains love glucose, it’s their favorite food. But what happens when the glucose supply is cut off? This is where the Keto diet comes in. When you’re in ketosis, your liver starts to break down fat into ketones, which your brain happily uses as an alternative energy source. This study on the effects of ketones on brain metabolism does an excellent job explaining the science behind it.

Keto and Mental Clarity: The Connection

The link between the Keto diet and improved mental clarity can be boiled down to two primary factors: Stable blood sugar and increased energy.

1. Stable Blood Sugar

Carbohydrates are the primary culprits for those nasty blood sugar spikes and crashes, which often leave you feeling lethargic and unable to focus. The Keto diet, with its low-carb approach, reduces these fluctuations, leading to more stable blood sugar levels. This means no more mid-afternoon crashes and better mental focus throughout the day.

2. Increased Energy

When you’re in ketosis, your brain has a constant energy supply due to the production of ketones. As a result, many people report experiencing increased energy levels and improved mental clarity.

Keeping Track of Your Keto Diet

Now that you’re starting to see the connection between the Keto diet and mental clarity, you might be wondering how to properly implement this diet. Well, it’s simpler than you think, especially when you have the right tools. And that’s where the Total Keto Diet app comes into play.

The Total Keto Diet app, available for both iOS and Android, is your go-to companion for everything Keto. From tracking your macros to creating meal plans, this app makes your Keto journey a breeze. It’ll take the guesswork out of the equation, ensuring you stick to your goals and maintain ketosis for optimal mental clarity.

Keto Diet: Not Just About Weight Loss

So there you have it! The Keto diet isn’t just about losing weight. It’s about holistic health and wellbeing. And who doesn’t want a bit more mental clarity in their life? With the right diet and tools you’re well on your way to achieving not just your physical goals, but your mental ones too. Here’s to clearer thinking and better living, the Keto way!

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Hey there! You’ve likely landed here because you’re considering using a ketogenic, or keto, diet to manage Polycystic Ovary Syndrome (PCOS). Well, you’re in luck, as this article aims to provide a thorough understanding of the benefits and considerations of using the keto diet to help manage PCOS. Let’s dive in, shall we?

Firstly, let’s get a better grasp of what PCOS is. PCOS is a common hormonal disorder that affects one in ten women of childbearing age. It’s characterized by prolonged or irregular menstrual periods and higher levels of androgen (male hormones). This imbalance can lead to a variety of health issues, including ovarian cysts, weight gain, insulin resistance, and fertility problems.

Why Keto for PCOS?

The primary goal of managing PCOS is to regulate hormone levels and alleviate symptoms. The keto diet, known for its low-carb and high-fat principles, has shown promise as a potential diet strategy for PCOS management. But why?

Insulin Management

Many women with PCOS have insulin resistance, leading to high insulin levels. High insulin levels can further increase the production of androgens, worsening PCOS symptoms. The ketogenic diet is effective in lowering insulin levels. With reduced carb intake, less insulin is required to shuttle glucose into cells, improving insulin sensitivity. This study provides an in-depth look at how ketogenic diets can aid in insulin management.

Weight Loss

Weight loss can be particularly challenging for women with PCOS, and achieving a healthy weight can alleviate many PCOS symptoms. The keto diet’s fat-burning capability can aid in weight loss, contributing to better overall health and symptom management.

How to Follow a Keto Diet for PCOS

Embarking on a keto diet journey for PCOS means maintaining a diet high in healthy fats, moderate in protein, and low in carbs. Let’s break down what this could look like:

• Fats: The majority of your calories should come from healthy fats. Think avocados, olive oil, and fatty fish.
• Protein: Moderate protein intake is essential. Focus on lean meats like chicken, turkey, and fish.
• Carbs: Keep your carb intake to a minimum. Limit grains and sugars, focusing instead on nutrient-dense vegetables.

Sound like a lot to manage? Don’t worry! The Total Keto Diet app, available on iOS and Android, can help. It’s a fantastic tool for tracking your meals, macros, water intake, and even planning your meals. Best of all, it’s designed with the keto diet in mind.

Considerations Before Starting a Keto Diet for PCOS

As promising as the ketogenic diet may seem for managing PCOS, it’s essential to consider a few things before you embark on this journey.

Consult a Healthcare Professional

Before starting a new diet, particularly for managing a health condition like PCOS, you should always consult with a healthcare professional. They can provide personalized advice based on your specific needs and circumstances.

Nutrient Deficiency

While the keto diet can be beneficial, it’s crucial to ensure you’re getting all the nutrients your body needs. Eliminating food groups may result in nutrient deficiencies, so consider taking a multivitamin or other supplements as needed.

Keto Flu

When starting a keto diet, some people experience the “keto flu,” a collection of symptoms such as nausea, headaches, and fatigue. This is a temporary phase as your body adjusts to burning fat for fuel instead of carbs.

Keto Can Help With PCOS

PCOS can be challenging to manage, but dietary strategies like the keto diet can help regulate symptoms, primarily through weight loss and improved insulin sensitivity. Remember, it’s essential to seek advice from a healthcare professional before starting a new diet.

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So, you’re planning to dive into the ketogenic, or keto, diet. That’s awesome! But you might have one big question looming over your head: “How many calories should I eat?”.

Calorie Consumption on a Keto Diet: A Basic Overview

One of the common misconceptions about the keto diet is that calorie count doesn’t matter. While it’s true that the primary focus is on maintaining low-carb, high-fat intake, calories do play a crucial role. Why? Because ultimately, weight loss or gain is influenced by the number of calories consumed versus the number of calories burned.

How to Determine Your Calorie Intake

Determining how many calories you should consume daily on a keto diet depends on various factors, including your weight, height, age, gender, activity level, and weight loss goals. One of the most common ways to estimate your calorie needs is by calculating your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).

Calculating Your BMR

Your BMR represents the number of calories your body needs to perform basic functions, like breathing and maintaining body temperature, while at rest. There are several equations to estimate BMR, but the Mifflin-St Jeor Equation is one of the most accurate. Here’s how it works:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161

Calculating Your TDEE

Your TDEE, on the other hand, estimates how many total calories you burn in a day, considering your activity level. You can calculate your TDEE by multiplying your BMR by an activity factor:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise or sports 1-3 days a week): BMR x 1.375
• Moderately active (moderate exercise or sports 3-5 days a week): BMR x 1.55
• Very active (hard exercise or sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise or sports, physical job, or training twice a day): BMR x 1.9

Adjusting Calorie Intake for Your Goals

Once you’ve calculated your TDEE, the next step is adjusting your calorie intake based on your goals. Here’s how:

If Your Goal is Weight Loss

If you’re trying to lose weight, you’ll need to create a calorie deficit. This means consuming fewer calories than your TDEE. A safe calorie deficit is typically 500 to 1000 calories per day, which leads to a weight loss of about 1-2 pounds per week. However, it’s essential not to reduce your calories to an extreme, as this could lead to nutrient deficiencies and decrease your metabolic rate.

If Your Goal is Weight Maintenance

If you’re looking to maintain your weight, aim to consume roughly the same number of calories as your TDEE. By doing this, you’ll be able to keep your weight stable while following a ketogenic diet.

If Your Goal is Weight Gain

If you’re trying to gain weight, perhaps for muscle-building purposes, you’ll need to create a calorie surplus. This means consuming more calories than your TDEE. A safe calorie surplus is typically 250 to 500 calories per day, leading to a weight gain of about 0.5-1 pound per week.

The Role of Macros in the Keto Diet

While calorie counting is an essential part of the keto diet, it’s equally important to keep an eye on your macronutrient intake. Here’s the general macronutrient distribution on a keto diet:

• 70-75% of calories from fat
• 20-25% of calories from protein
• 5-10% of calories from carbs

To achieve these ratios, you’ll need to consume high-fat, moderate-protein, and low-carb foods. Remember, not all calories are created equal. 100 calories from a sugary snack will have a very different effect on your body than 100 calories from avocado.

For a deeper understanding of how ketogenic diets affect your health and weight, you might want to check out this comprehensive study.

It’s Not One-Size-Fits-All

So, how many calories should you eat on a keto diet? The answer is not a one-size-fits-all figure. It depends on your individual needs and goals. Whether you aim to lose, maintain, or gain weight, counting calories alongside monitoring your macronutrient intake is the key to successfully navigating the keto diet. Remember, it’s always a good idea to consult with a healthcare provider or a dietitian before starting a new diet or making significant changes to your eating habits.

If you’re looking for an easy way to keep track of your calories, macros, meals, water intake, and exercise, Try our free Total Keto Diet app. It’s available on both iOS and Android, making it a breeze to stay on top of your keto diet. You can also visit the website at totalketodiet.com for more information. Happy dieting!

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So, you’ve heard about the ketogenic diet, or as it’s more commonly known, the keto diet. It’s the high-fat, low-carb eating plan that’s taken the wellness world by storm. Despite its popularity, there are plenty of misconceptions swirling around about what the keto diet really is and what it can do for you. Let’s dispel some of the most common myths right out of the gate.

Misconception 1: The Keto Diet is Just Another Fad Diet

It’s easy to brush off the keto diet as just another fad, especially considering the ever-growing list of trendy diets. However, the truth is that the keto diet has a long history in the medical world. Believe it or not, the keto diet was initially developed in the 1920s as a treatment for epilepsy. You heard that right, its roots are in medicine, not weight loss.

Researchers found that fasting, which forces the body to burn fats for fuel, helped reduce the frequency of seizures. The keto diet was designed to mimic this effect. The goal was to get the body into a state of ketosis without requiring a fast. It wasn’t until much later that the potential weight loss benefits of ketosis were explored.

Misconception 2: Eating Fat Makes You Fat

One of the most common misconceptions about the keto diet is that eating a high-fat diet will make you gain weight. This stems from the age-old notion that fats are bad for you, which has since been debunked.

While it’s true that fats are more calorie-dense than proteins or carbohydrates, they’re not the sole contributor to weight gain. In fact, a well-structured keto diet can lead to weight loss, even though it’s high in fats. How? When you drastically cut carbs and increase your fat intake, your body enters a state of ketosis where it burns fat for energy instead of glucose. This can lead to weight loss.

Moreover, fats are more satiating than carbs, helping you feel full longer and reducing your overall calorie intake. That’s not to say all fats are created equal, though. The keto diet emphasizes healthy fats from sources like avocados, nuts, and fish over unhealthy fats from processed foods. A study showed that it’s the quality of the fats you eat that matters most when it comes to health and weight loss.

Misconception 3: The Keto Diet Means No Carbs at All

Another widespread myth about the keto diet is that it means completely eliminating carbs. While the keto diet is indeed low in carbs, it doesn’t mean you have to cut them out entirely. In fact, it’s nearly impossible (and not necessarily healthy) to cut out all carbs. Even vegetables have carbs!

What the keto diet does is restrict net carbs (total carbs minus fiber), encouraging a shift away from carb-dense foods like bread, pasta, and sugary snacks. Instead, you’ll focus on foods with good fiber content, healthy fats, and moderate protein. You’ll still get carbs, just in smaller amounts and from healthier sources.

Misconception 4: Keto is All Meat, All the Time

When you hear ‘low-carb, high-fat’, it’s easy to picture a diet stacked with steaks, bacon, and butter. But that’s not what the keto diet is all about. While meat can be part of a keto diet, it’s not the only, or even the most crucial, element. Remember, the focus of the keto diet is healthy fats, not just protein.

There’s plenty of room for non-meat items like avocados, olive oil, nuts, and seeds. Even certain fruits, like berries, can be part of a balanced keto diet. Dairy products, like cheese and yogurt, are also usually on the menu. And let’s not forget about the importance of leafy greens, which provide necessary fiber and nutrients. You can even be vegetarian or vegan and still follow a keto lifestyle, so don’t think that keto equals carnivore.

Misconception 5: Keto is Dangerous in the Long Run

Some critics argue that the keto diet is dangerous over the long term. They suggest that it can lead to nutrient deficiencies, heart disease, or other health problems. While it’s true that transitioning to a diet high in fats and low in carbs can cause short-term side effects, often called the “keto flu,” most people adapt after the initial phase.

Long-term risks are generally associated with poorly planned or unbalanced keto diets. But then, that’s true of any diet, isn’t it? An unhealthy diet is unhealthy, regardless of whether it’s high-carb, low-carb, high-fat, or low-fat. That’s why it’s crucial to approach keto (or any dietary change) in a balanced, well-researched manner, preferably under the guidance of a healthcare or nutritional professional.

A number of studies have shown that, when done right, keto can have potential health benefits. These may include weight loss, improved heart health, and better blood sugar control. Still, more research is needed, particularly when it comes to the long-term impacts.

Misconception 6: You Can’t Exercise on Keto

There’s a myth out there that because of its low-carb nature, the keto diet can zap your energy and impair your athletic performance. While it’s true that your body may need some time to adjust to using fat for fuel instead of glucose, this doesn’t mean you’ll be forever doomed to subpar workouts.

In fact, many people report increased energy levels after the initial adaptation phase. That’s because once your body becomes fat-adapted, it has access to a more extensive, more efficient fuel source. Think about it: even the leanest among us has plenty of fat stores, while our carbohydrate stores are relatively limited.

As for athletic performance, it can vary. Some athletes may see improvements, while others may do better with a higher-carb diet. Again, it’s about finding what works best for you. If you’re using a keto diet and want to keep exercising, don’t worry – you can certainly be active and stay in ketosis. Just remember to listen to your body and adapt as needed.

Misconception 7: Ketosis and Ketoacidosis Are the Same Thing

Let’s get this straight right off the bat: ketosis and ketoacidosis are not the same thing. Ketosis is a natural metabolic state that the body enters when it starts using fat for fuel. This is a safe and natural process that happens during a fast, while you’re sleeping, or when following a ketogenic diet.

On the other hand, ketoacidosis is a dangerous medical condition that occurs when the body produces too many ketones, leading to excessively acidic blood. This condition is most common in people with type 1 diabetes and can be life-threatening if not treated. So no, being in nutritional ketosis from following a ketogenic diet is not the same as having ketoacidosis.

Misconception 8: A Cheat Day Won’t Affect My Progress

While cheat days might be beneficial on other diets, on keto, it’s a different story. Having a cheat day could potentially kick you out of ketosis and disrupt the fat-adaptation process. To get back into ketosis, your body would need to go through that adaptation process all over again. Instead of cheat days, it’s suggested to make sustainable lifestyle changes that you can maintain in the long run.

That doesn’t mean you can never enjoy your favorite high-carb foods again. Some people practice a cyclical ketogenic diet, which involves periods of higher-carb eating (also known as carb cycling) interspersed with strict keto. But, this should be done strategically and isn’t the right approach for everyone. As always, it’s best to consult with a healthcare professional before making drastic dietary changes.

Misconception 9: You Can Eat as Much Fat as You Want

While it’s true that you’re eating a higher proportion of fats on the keto diet, this doesn’t mean you can eat limitless amounts of fat. Yes, the keto diet is high in fats, but it’s about eating the right types of fat and in the right quantities. Simply put, calories still count on a keto diet. If you consume more energy than you use, you can still gain weight.

To help you track your food intake and ensure you’re consuming the right amounts of fat, protein, and carbs, consider using a handy app like Total Keto Diet for iOS or Android. This app makes meal planning a breeze and gives you the tools you need to succeed on keto.

In Summary

Understanding the keto diet can feel like learning a new language. There are a lot of misconceptions out there that can cloud the truth about this dietary approach. But with a little bit of research and a lot of patience, you’ll find that keto is a versatile, adaptable way of eating that can provide numerous health benefits.

As with any diet, the key is to approach it in a balanced, well-informed way. And remember, everyone is unique – what works for one person may not work for another. Listen to your body, be patient, and find the path that works best for you.

The post Common Misconceptions About the Keto Diet: Setting the Record Straight appeared first on Tasteaholics.

Ever had that nagging thought, “How am I going to stick to my keto diet while I’m on the road?” Trust me, you’re not alone. You’ve worked hard to maintain a ketogenic lifestyle, and a change of scenery shouldn’t mean a change in your healthy habits.

Fear not, fellow keto traveler. Whether you’re going on a business trip, taking a much-needed vacation, or just planning to visit family, this guide is here to help you keep up with your ketogenic diet wherever you may be. And the best part? It’s simpler than you think!

Plan Ahead: Pack Keto-Friendly Snacks

Your first line of defense against those dreaded carb-laden airport snacks and roadside eateries is packing your own keto-friendly snacks.

Here’s a list of some easy-to-pack, travel-friendly, keto-approved snacks:

1. Nuts and Seeds: Almonds, macadamia, and pumpkin seeds are a good choice.
2. Jerky: Opt for a sugar-free variety to ensure it’s keto.
3. Low Carb Protein Bars: Just watch out for hidden sugars.
4. Hard-boiled Eggs: They’re nutrient-dense and easy to carry.
5. Olives: They’re high in heart-healthy monounsaturated fats.
6. Cheese: Go for hard cheeses which travel well.

Apps to Help You Stick to Keto

Yes, we’re living in a digital age, and your smartphone can be an effective tool in maintaining your ketogenic diet on the go. For example, the Total Keto Diet app is designed to help you track your macros, count calories, and even plan meals, all within a few taps. It’s an ideal companion to take along on your trip, so you’ll always know your carb intake even when you’re away from your usual routine. It’s available for both iOS and Android users.

Do Your Research

No, I’m not talking about brushing up on your travel destination’s historical sites or must-see landmarks (although that’s fun too!). I’m referring to looking into local eateries that offer keto-friendly meals.

Some restaurants have started offering low-carb options. If you can’t find one, don’t worry! Most places are flexible and will be willing to make substitutions to suit your needs. For example, swapping out that side of fries for a green salad is a step in the right direction.

Tip: Look for the Hidden Carbs

Do you know that sometimes the trickiest part of eating out isn’t the main course, but the hidden carbs lurking in sauces, dressings, and sides? This is where the real detective work comes in.

Take some time to learn about hidden carbs and how to avoid them. Some “healthy” dressings can be packed with sugars. Stick to the simple options like olive oil and vinegar whenever possible to keep your carb count low.

Stay Hydrated

Staying hydrated is essential, especially on the keto diet. Travel, with its dehydrating factors like air travel and increased physical activity, can make it even more critical. So, carry a refillable water bottle with you wherever you go and drink up!

Remember, sugary drinks like sodas and most fruit juices are off-limits on a keto diet. Opt for water, herbal tea, or even black coffee to keep you hydrated without spiking your blood sugar levels.

Intermittent Fasting: An Unexpected Travel Companion

When we think of traveling, we often imagine indulging in local cuisine, trying exotic dishes, or perhaps snacking on delicacies during a long road trip. But have you ever considered making intermittent fasting your travel companion?

Intermittent fasting is a time-restricted eating pattern where you cycle between periods of eating and fasting. It can simplify your travel days by eliminating the need to find keto-friendly meals when options are scarce. And guess what? It pairs perfectly with the keto diet!

A study published in the New England Journal of Medicine explains how intermittent fasting not only aids in weight loss but also improves metabolic health, potentially enhancing the benefits of your ketogenic diet.

Stay Active

While diet is a massive part of maintaining a keto lifestyle, let’s not forget the importance of physical activity. Whether you’re exploring a new city by foot, swimming in the ocean, or even doing a quick hotel room workout, staying active helps keep your metabolism high and supports your overall health.

Dealing with Social Situations

Eating out with friends or attending social events while on the road? You may find yourself in situations where sticking to keto feels like a challenge. But don’t fret – there are strategies to help you navigate these situations smoothly.

1. Be Clear About Your Dietary Needs: Don’t be shy about your keto lifestyle. Let your friends or family know in advance, and don’t hesitate to ask the waiter about menu items.
2. Learn to Scan Menus: Look for keywords like “grilled,” “steamed,” or “roasted,” and avoid dishes described as “breaded,” “battered,” or “glazed,” which are typically high in carbs.
3. Plan Ahead: If you know you’ll be dining out, try to check the menu online beforehand and decide what to order. This way, you’ll be less likely to make impulsive, non-keto choices.

Maintaining a ketogenic diet while traveling isn’t just about avoiding carbs; it’s about finding new ways to stay true to your lifestyle, even when you’re outside of your comfort zone. Remember, every small step you take towards maintaining your keto diet on the road is a victory worth celebrating. So, pack your bags and get ready to jet off keto-style!

Embrace Local Keto-friendly Foods

One of the joys of traveling is experiencing local flavors. And guess what? Most places have local dishes that are naturally low in carbs or can be made keto-friendly with a few tweaks.

For example, if you’re traveling in Greece, a Greek salad (without the croutons) or a serving of souvlaki could be a great choice. In Japan, sashimi and grilled meats (yakitori) are both delicious and keto-friendly. Just remember to skip the rice!

Travel is a chance to explore new flavors while staying true to your keto lifestyle. So, go ahead and savor the local cuisine – the keto way!

Supplements Can Be Your Best Friend

It’s crucial to keep up with your nutritional needs while on keto, especially when you’re on the go. Supplements like MCT oil, electrolytes, and exogenous ketones can help maintain your energy levels and keep the dreaded ‘keto flu’ at bay.

Remember, though, these supplements are not a substitute for a balanced diet but a tool to help you stay on track. Always prioritize real, nutrient-dense food whenever possible.

Stay Positive and Be Flexible

Even with the best planning, there will be times when sticking to keto will be tough. Maybe the only food available at your layover airport is carb-heavy, or you misread a menu and ended up with a non-keto dish. When this happens, don’t beat yourself up.

Remember, a keto diet is a lifestyle, not a one-off diet. What matters is your overall progress and commitment, not the occasional slip-up. Pick yourself up, get back on track at the next meal, and keep going.

A Note on Alcohol

If you’re someone who enjoys a drink or two while on vacation, you might be wondering how alcohol fits into your keto lifestyle. The good news is, you can still enjoy a drink while on keto, as long as you choose wisely and consume in moderation.

Dry wines, spirits like vodka or gin, and light beers are lower in carbs than their sugary counterparts. Avoid mixers like soda or juice, which are typically high in sugar. Instead, opt for soda water or a squeeze of fresh lemon or lime.

Jetting Off

Traveling while on a keto diet might seem daunting at first, but with a little bit of planning and smart choices, you can definitely maintain your keto lifestyle, no matter where your journey takes you.

Remember, staying keto while traveling is less about perfection and more about making the best possible choices in different situations. So, get out there, enjoy your travels, and keep up your awesome work on your keto journey!

Safe travels, and remember, whether you’re jetting off to a foreign destination or heading on a local road trip, you’ve got this!

The post Jetting Off Keto-Style: Your Guide to Staying Keto While Traveling appeared first on Tasteaholics.

Most of us love a little bit of sweetness in the things that we eat and drink, but when you’re trying to keep your carbs low, that can be a challenge for obvious reasons. One of the things that people who work with us have had to give up is sweeteners. That’s usually because (a) folks assume there’s no such thing as a low carb sweetener or (b) the low carb sweeteners they’ve tried taste terrible, thereby leading them to forego them altogether.

We’re here to tell you that there’s no reason to do that, as there are low carb sweeteners out there that will give you the flavor you need without all the carbs you don’t. Part of our mission at Tasteaholics is to provide you with as much information as possible so you can follow your diet properly without having to make unnecessary sacrifices. After all, we do the same thing with our low carb dessert options, so we’re going to present you with a brief overview of the low carb sweetener issue below in hopes that you’ll find something you like.

What Are Low Carb Sweetener Options?

Low carb sweeteners are those that we have seen to have shown a negligible impact on weight gain, blood sugar or insulin levels. That’s the key to following your consumption discipline, and yes, there are options out there for you. However, beware of some of those “big brands” you see that advertise as “low carb options” or “zero calories” or anything along those lines and make sure that these are accurate statements before consuming anything.

A few examples of low carb sweeteners include:

• Stevia drops
• Erythritol
• Monk fruit extract
• Truvia

Truvia is basically stevia and erythritol combined, and it’s sold in packets for the most part. These low carb sweeteners come in powder, granulated powder, and of course liquid form, which means you can make use of them in a lot of different things, including your coffee.

Why Use Low Carb Sweeteners?

The reason to use low carb sweeteners is the same as why we make sure to keep our carb intake low overall: It allows us the opportunity to keep our weight down and other important health measurements in check. The challenge with any sweetener is that it never really seems like you’re consuming a lot of it. After all, how much bad stuff can actually exist inside of a tiny little packet?

However, that’s definitely not the case. Sugars and the like can pack these little envelopes or droplets and add an enormous amount of carbs to your diet, especially if you’re someone who likes to drink several cups of coffee per day, for instance. All those little non-low carb sweetener packets you add to each cup will add up quickly and put you in a difficult position to maintain your current weight or lose more of it.

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Water not only tastes great, but it’s one of the sources of life. We need water to survive, as do animals, plants, and the entire planet. As wonderful as water is, however, sometimes it’s nice to taste something a bit different than one of the bases of life. After all, there’s nothing wrong with changing it up here and there as long as we’re not harming ourselves with unhealthy substances. We’ve been drinking flavored drinks for centuries, but it’s only recently that people have been looking into options for keto drinks.

The good news is that there are good, tasty keto drinks besides water, but the downside of searching for keto-friendly drinks is that you need to be a bit careful before you dive in with both feet… we mean… lips, as some drinks that appear to be keto-friendly, may not be at the end of the day. Tasteaholics has been helping people find keto drinks and food for some time now, and below you’ll find an introduction to keto-friendly drinks and how to enjoy them.

What Are Low Carb Keto Drink Options?

Obviously, what you may want to drink will depend on your level of thirst, the time of day, the day of the week, and several other factors, whether you’re looking for keto-friendly drinks or not. Therefore, we’re going to provide a few examples of keto drinks and allow you to decide when the best time is for any of them.

• Sparkling water – Sparkling water is still based on water, but it offers a bit of flavor and pizazz in your glass. It’s a perfectly keto-friendly drink that also refreshes.
• Diet soda – If you’re OK with the other potential downsides health-wise of drinking diet soda, they are technically keto-friendly drinks and can be mixed with other things.
• Green tea – People have been drinking green tea for centuries because of its health benefits, but it’s also a popular keto drink besides water.
• Black tea – Black tea may not be as inherently healthy as green tea, but it’s tasty, you can add cream and it’s still one of the more popular keto-friendly drinks.
• Coffee – You probably know by now that coffee is a popular keto drink, and once again, add your proper types of calories here.
• Liquor – As we said above, of the keto-friendly drinks out there, diet soda may not be the healthiest, but it is the most versatile, as you can add it to any number of types of hard liquor and maintain your diet.

How to Enjoy Keto-Friendly Drinks

One of the many benefits of the keto diet is that you are basically free to choose what you want to consume and when. You’re not eating specific food out of a box and you’re not restricted to a very small list of items you can eat or drink, keto-friendly drinks come in all shapes, sizes, colors, and flavors and you can usually find something for all occasions. If you want to take a look at what we have to offer, click here to see our low carb drinks page. All you need to do is be careful to understand the ingredients for your drinks, as you would anything you eat.

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Just because you’re on a keto diet, it doesn’t mean that you have to give up all sweet tastes. One of the many benefits of this type of dietary approach is that there is flexibility involved and there are options available. Sweeteners do exist that can be added to your food to add to the flavor and your overall enjoyment of meals and proper snacks. One popular sweetener is known as erythritol. It’s not a common name, but it is a popular choice for Keto dieters who have a bit of a sweet tooth.

People often ask, “Is erythritol Keto-friendly?” The short answer to that question is yes, it is, but like all things related to nutrition and diet, that answer requires a bit of expounding in order to provide a clear picture. Tasteaholics works tirelessly to provide people with the information you need regarding the Keto diet, and below we’ll provide an analysis of erythritol so you can decide whether or not to start using it.

What Is Erythritol?

Erythritol is a naturally occurring, low-calorie sugar alcohol that’s found in fruits, plants and other types of food. Examples of food that contains erythritol include:

• Grapes
• Melons
• Mushrooms
• Wine
• Beer
• Cheese
• Soy Sauce

Erythritol is found in trace amounts in the fruits mentioned above and in the fermented foods listed below them. In terms of its form, it’s naturally granulated like regular sugar, but you can also find it in powdered form if you want to use it for baking.

How Does Erythritol Taste?

People use sweeteners because they want their food to taste sweeter. Erythritol does the trick, as it has the same effect on food as sugar does. It’s not as sweet as sugar, but most brands provide about 70 percent of sugar’s sweetness. One of the benefits of erythritol is that it doesn’t have the aftertaste of some other types of sweeteners that are used in the Keto diet. Those who want more than 70 percent of the sweetness will often mix erythritol with another sweetener like Stevia. That provides even more sweetness but still minimizes the aftertaste.

Is Erythritol Keto-friendly?

Is erythritol keto-friendly? Yes, even though it contains four grams of carbohydrates per teaspoon. However, for someone on a Keto diet, the net carb ingestion is zero because humans do not possess the enzyme necessary to digest and process erythritol. Therefore, when people use it as an ingredient, they tend to simply pass it through the urine unprocessed. That means that it’s a workable sweetener for those following this dietary plan. The only potential negative that’s been reported is that consuming large amounts of erythritol can lead to digestive discomfort given our inability to process it internally. Otherwise, it’ll work just fine with whatever you want to sweeten.

If you’d like to see a full breakdown of erythritol and other sweeteners, take a look at our Guide to Natural & Artificial Sweeteners. You’ll be able to get the lowdown on several different products and substances. If you’d like to learn more about what the keto diet can do for you, check out our custom keto meal plans service! Our app makes it simple to figure out what you need to eat on a daily basis to meet your goals as quickly and easily as possible.

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We love spicy. We love bacon. We love cheese. So what could be better than jalapenos stuffed with cheese and wrapped in bacon? Nothing. The answer is nothing.

This delicious combination requires a bit of prep as there are a lot of steps, but don’t let that discourage you! In the end, you’ll be biting down on these bad boys and thanking your past self for the effort put into this delicious treat. It’s also really fun to introduce this recipe to friends and enlist their help in the prep.

Here are a few things to keep in mind:

If you enjoyed this recipe, you have to try this Keto Jalapeno Popper Chicken Casserole from Keto Cooking Christian. All of the classic jalapeno popper ingredients brought together to make a simple and delicious casserole, what’s not to love?
Now onto the bacon-wrapped jalapeno poppers recipe!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals!

The post Keto Bacon-Wrapped Jalapeno Poppers appeared first on Tasteaholics.

With a low carb pizza crust and a low carb pizza sauce, you get a keto pizza! A year ago, if you would have told me that there’s a low carb pizza recipe that tastes better than regular pizza, I would neither believe you nor want to try it. Today, I’m here telling you that there is such a thing and you can be eating it within an hour. And it really does taste as great (I think even better) than regular, carb loaded pizza.

We used this awesome stromboli crust recipe for our pizza crust (minus the butter). The crust is great because it’s pretty low carb and has its own delicious flavors from the spices making the pizza even more unique. Fennel, garlic, and red pepper flakes all go great with pizza sauce and melted cheese and we love how interesting and complex the flavors are- its like a whole new kind of pizza!

If you aren’t a huge fan of these spices, you can try using dried basil instead of fennel and dried oregano in place of the red pepper flakes. This will give you a more traditional, Italian taste to the pizza crust that may satisfy your craving for pizza even more. YOu can also skip the spices for a more basic pizza crust. All of these options will still keep the crust low carb and perfect for your keto pizza. The crust is also nice and thin which gives the pizza a little bit of a crunchy edge that we love.

Even with a thin crust, it’s very sturdy and quite filling which is great because many crust recipes we’ve tried on keto were super soggy and pizzas aren’t meant to be soft! You need to be able to pick up that slice and put it right in your mouth without the pizza falling apart! No one likes a pizza you have to eat with a fork…

If you like spicy food, you can replace the mozzarella with pepper jack cheese, it’ll give the crust that extra kick you’re looking for. There are so many ways to make this low carb pizza recipe your own!

All the toppings you put on your pizza are totally optional but something we recommend you try with your next pizza is some ricotta cheese. It’s warm, super creamy and makes every bite that much more delightful.

In all honesty, we haven’t tasted such a delicious pizza in a long time, so we made these 2 days in a row and had friends confirm our crazy suspicions that homemade pizza can truly be better than a pizza from a top NYC pizzeria. Hurry up and make this and tell us what you thought! Don’t forget to use our homemade pizza sauce recipe.

If you loved this recipe, check out this amazing keto pizza crust from Simply So Healthy!

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Carbohydrates, or carbs, are macronutrients that our bodies convert to glucose. We use glucose for fuel, and if we consume more carbs than we need, they are stored as glycogen in the liver and muscles for future use. Overconsumption of carbs raises blood sugar, which increases insulin levels and leads to insulin spikes. Spikes in insulin inhibit the breakdown of fat in adipose tissue and stimulates the creation of more fat storage. Followers of low-carb and ketogenic diets aim to maintain nutritional balance and not subject their bodies to such spikes. Dieters count their macronutrients, not their daily calories, to achieve nutritional balance, but what counts when counting carbohydrates: net or total carbs?

People who follow a low-carb meal plan count their macronutrients in grams. Fats and proteins are easy to calculate based on the nutrition labels on food, but carbs are a little more complicated. The main difference begins with net carbs vs. total carbs.

Net Carbs vs. Total Carbs

Net carbs are the total carbohydrates consumed minus all carbs derived from fiber and other non-digestible carbs referred to as the “other carbs.” Sugar alcohols, such as erythritol, sorbitol, and xylitol, are classified as other carbs. The sugar alcohol role in glucose production is more unpredictable but it also has a far less dramatic effect on the body than sugars and starches, and when consumed in moderation, sugar alcohols can be a substitute for sugar¹.

When it comes to low-carb dieting, many people chose to count their net carbs over their total carbs because the liver does not convert carbs from fiber and other non-digestible carbs to glucose as sugars and starches. Fiber is made up plant material, such as cellulose, that is further classified as insoluble and soluble. As a plant material, it is not digestible by the body in the same way as fats and proteins. However, soluble fiber can convert to glucose by microbiota fermentation in the gut where it is stored in the intestines. This process is known as intestinal gluconeogenesis (IGN), and the glucose here differs from hepatic, or liver glucose.

Previously, it was believed the IGN process raised blood sugar levels because of the increased glucose converted in the intestines. For this reason, some dieters chose to count the total carbs rather than the net carbs. However, studies now indicate intestinal glucose lowers and helps manage blood sugar levels and insulin tolerance so that people can achieve glucose homeostasis and promote ketosis². Fiber also helps signal hunger satiation because it stimulates certain hormone production that behaves like a natural appetite suppressor.

Studies show that soluble dietary fiber plays a pivotal role in achieving stabilized insulin levels and suppressing appetites; both benefits can significantly aid dieters with energy and weight management³. For this reason, people practicing low-carb, keto dieting should consider calculating their net carbs rather than their total. Net carb calculation will also help people stay conscientious on the amount of dietary fiber they consume as well as the “other carbs.”

Soluble fibers come from a variety of foods such as broccoli, lentils, black beans, bran flakes, raspberries, avocados, and many more. Nutrition and how the body reacts to changes in macronutrients varies because our bodies are unique to us. For that reason, considering the net carb count is a better choice for people who want to achieve ketosis.

The key to leading a healthy life through low carb dieting is about understanding how macronutrients affect your body and being able to make personal adjustments to all types of carbohydrates, such as sugar, starch, fiber, and sugar alcohols to achieve your goals. Therefore, calculating your net carbs has far more advantage than assigning a total carb macro goal.

To calculate your net carbs, the first thing you should do is subtract all of the carbs from fiber (generally listed under “Dietary Fiber” on American food labels) from total carbs. This is just a start: nutrition labels aren’t always entirely accurate, and it’s not uncommon for fiber to not be listed. The best long-term solution is to research your favorite foods and find out what percentage of carbs come from fiber.

The post Net Carbs vs. Total Carbs: What Should You Count? appeared first on Tasteaholics.

There is a lot of misconceptions about low-carb diets in general – the ketogenic diet in particular. Before choosing a diet, it’s important to understand how it works, the most important factors, and how progress is measured. In this guide, the process of ketosis will be broken down, ketones will be defined, and it will all get put together to give you the best information to get started on your ketogenic diet.

Ketosis

The ketogenic diet works by limiting carbohydrates and forcing your body to burn fat. You might have seen a recent study¹ by the Stanford University School of Medicine which compared a low-carb diet to a low-fat diet. The results allegedly demonstrated that neither was superior and both resulted in roughly equal weight loss. The problem with the study is that the carbs in the low-carb group weren’t limited to the point where ketosis was triggered.  The low-carb group in this study consumed approximately four times the amount of carbs that keto allows, meaning they never got to the point where their body was burning fat for energy.

Ketosis is the process where your liver breaks down fat, producing ketones. This is important to understand because ketones are the main energy source for the body on a ketogenic diet. If ketosis is never reached, however, fat can’t be burned, meaning your weight loss is limited to whatever you get from restricting your calories. This is why the results of the study referenced above don’t offer a true reflection of the ketogenic diet. It’s like saying that two groups of people tried to cross a bridge: one went halfway across, and the other stopped a foot short of the other side. The results would show that neither group reached the other side, but that’s only because the second group stopped short. For a complete explanation of ketosis and how it works, check out this article.

To help your ketogenic diet be successful, you can measure the ketones in your body, so you know that you are healthy and have plenty of energy for the day. There are three ways to measure ketones in your body, all of which are effective, but there are some key differences.

How Do I Measure My Ketone Level?

First, all of the ways we’ll mention are effective, so find one that suits you and don’t worry about which method works “the best.” The method you choose will also depend on the affordability of the supplies needed to get good test results. Ensure you find the best products you can afford because these products measure the energy in your body, so they need to be accurate.

1. Measuring with Ketone Strips

Just like a pregnancy or drug test, you may measure your ketone levels by simply urinating on a stick. This method will be the most affordable way to measure ketones in your body. If you are new to the ketogenic diet, this is probably the best method for you. The kit comes with everything you need to get an accurate measurement and is very easy to use. Simply hold the stick under your urine stream for three to five seconds, then wait for thirty seconds to watch for a color change. The color of the stick will only change if you are in ketosis. Your body must be producing enough ketones for the test to work properly. The kit will come with a color chart for you to reference once your color shows up. Every test will be different, so read the chart that comes with your kit.

Keto sticks are good for confirming that your body is in ketosis. If you feel that you need to know exactly what your levels are, you will need to read on about the other methods, as the urine stick test simply gives a yes/no indication.

Ketone strips use a special formula to reflect the level of acetoacetate in your urine, determining the color of the stick. Acetoacetate levels are unused ketones stored in the body. Your body will eventually adapt to the ketogenic diet; it will then optimize, learn, and become much more efficient at making more ketones. You will notice different colors if you were to take one of these tests at the beginning of your diet and then again after you had been on your diet for a very long time. You may even experience false negative readings if you have been on your ketogenic diet for a while. These kinds of readings are rare but do happen, and this is nothing to worry about.

The biggest advantage of using urine sticks is that they are very affordable for anyone. You can order them online, find them at a health store, or at a dietary retailer. If you want to determine what your ketone levels are, then this method also isn’t for you; it simply uses a different method than the sticks to indicate whether you’re in ketosis or not. Also, if you have been in the metabolic state of ketosis for a while, the sticks may give you inaccurate results because your body is working so efficiently. How hydrated you are will also affect the test, so make sure that you’re drinking your fluids before you test!

2. Breath Meters

This method is simple for anyone to use and is less messy than a urine test. It is a bit more technical as far as what it measures, so if you’re looking for a detailed analysis, this may be a good fit for you. These meters are devices that attach to your computer via a USB port. Once connected, you blow into the device and it will measure the results and indicate them immediately on the screen. These devices give a fairly accurate reading of your ketone levels. Over time, using this method to measure your ketone levels is going to be the most beneficial and least expensive. You can use the breath meter as many times, so over time, it becomes very cost-effective. After the initial cost for the device (they run $100 – $200) there is nothing else you need to purchase, unlike the other two methods. If you stick with the diet, a breath meter will be cost-effective after just a few months.

This method is only fairly accurate, however. When tested against other methods, it can give results that vary wildly, depending on how far into ketosis the subject is. The farther into ketosis you are, the more the results can vary because everyone’s body reaches various levels of efficiency over time.

3. Blood Meters

As with any medical test, taking a sample of blood is the best and most accurate method to determine levels. These tests reveal exact, precise measurements of Ketones in your blood. This test is also the most expensive, costing approximately $1/ blood test strip.

Product quality varies, so check out customer reviews on the product you’re purchasing before you buy it. Because it is a blood test, you must give your finger a small prick. Some people may be turned off by this, so if drawing your own blood makes you queasy, consider the other methods to measure ketone levels.

It is a good idea to research websites of companies that produce blood meter devices and strips because they will sometimes have promotional deals that give you a free meter. Make sure you know how well the strips work with a certain device as well. The strips are what is going to drain the bank, not the device, and some companies have proprietary strips that only work with their device.

Ok, I Got the Testing Supplies, What Should They Read?

The entire idea behind the ketogenic diet is to boost the way your body breaks down fat. The higher the levels of ketones, which are the byproduct of ketosis, the more weight loss you will experience. There are three levels of ketosis: light, medium, and deep. Light levels are .5-.8mmol/L, medium levels are .9-1.4mmol/L, and deep levels are 1.5-3mmol/L.

Whichever way you decide to measure ketones, you will get a good idea of how your body is breaking down your fat. Research the products available to you. Be sure to educate yourself further on ketosis and what you can do to encourage better ketone levels for maximum results that don’t compromise overall health.

The post How to Measure Ketosis: Ketone Strips and Keto Sticks appeared first on Tasteaholics.

In a hurry? Get his Papa John’s Low Carb Menu one-pager if you want to see full macros for all of Papa John’s low carb pizza toppings and wings.

Low Carb Papa John’s – What To Order

Howdy! Ryan here. Your options at Papa John’s are pretty simple: get oven baked wings or pry the toppings off a pizza. Entrees are ranked in order of my taste preference.

Here’s what to order.

1. Buffalo Wings (8-count)

These are bone-in wings that get oven baked and tossed in buffalo sauce. They come wrapped in aluminum foil and tucked in a cardboard box. I poured them onto a plate so you could see them better.

My Low Carb Papa Johns Buffalo Wings

• Order it low carb: “Buffalo wings”
• Macros: 840 calories and 7 net carbs

Because these wings are baked, they aren’t crisp like the fried wings you might get at your local wing joint. Still, the flavor is good enough that these suffice for a keto meal in a pinch. On the buffalo wing heat scale, I’d rate these as mild to medium.

2. Unsauced Wings (8-count)

If buffalo wings are not to your tastes, then you can order unsauced wings and get a dipping sauce for flavor. Like the buffalo wings, the unsauced wings are bone-in and oven-baked to a tender, but not crisp texture.

My Low Carb Papa Johns Unsauced Wings

• Order it low carb: “Unsauced wings”
• Macros: 810 calories and 4 net carbs

Some locations also have Garlic Parmesan Wings that check in at 1040 calories and 6 net carbs but those were not available at the Papa John’s near me.

Their BBQ Wings and Honey Chipotle Wings are too high carb to fit a keto diet.

3. Low Carb Dipping Sauces

Not an entree, per say, but it’s worth noting the 6 different low carb dipping sauces should you want to add some flavor.

My Low Carb Papa Johns Dipping Sauces ($0.75/ea)

• Buffalo – 15 calories and 2 net carbs
• Cheese – 40 calories and 2 net carbs
• Pizza Tomato Sauce – 20 calories and 3 net carbs
• Blue Cheese – 160 calories and 0 net carbs
• Garlic Butter – 150 calories and 0 net carbs
• Ranch – 100 calories and 2 net carbs

3. Pizza Toppings – Spinach Alfredo Sauce, Canadian Bacon, and Green Olives

In order to make this article interesting, I ordered a couple “oddball” pizzas and just ate the toppings. My first was a Canadian Bacon & Green Olive pizza where I picked the toppings off.

I went with Spinach Alfredo sauce because it has the lowest carbs and highest calories.

That was a mistake. Alfredo Sauce baked on a Papa John’s original crust has a glue-like effect that causes the toppings to bond with the crust and makes peeling the toppings messy and inconvenient.

The result is a $10 clump of low carb ingredients that looks terrible but tastes great.

My Low Carb Papa Johns Pizza toppings – Cheese, Canadian Bacon, and Green Olives

• Order it low carb: Not possible. Must order w/ crust and peel off toppings.
• Macros: 380 calories and 8 net carbs (toppings for 1/2 medium pizza)

Unfortunately, I ordered 3 test pizzas with Alfredo sauce and an Original crust, so you’ll see the clump in two more examples.

4. Pizza Toppings – Spinach Alfredo Sauce, Anchovies, and Bacon Pizza

I had never ordered anchovies before so I gave it a shot. I picked one anchovy off the pizza and ate it standalone and it was unbearably salty, however, when it was mixed in with the rest of the toppings it was tasty.

My Low Carb Papa Johns Pizza Toppings – Anchovies and Bacon

• Order it low carb: Not possible. Must order w/ crust and peel off toppings.
• Macros: 460 calories and 12 net carbs (toppings for 1/2 medium pizza).

Somehow the Papa John’s bacon has 1 net carb per slice according to their online nutrition menu so that made this entree higher carb than expected.

5. Pizza Toppings – Alfredo Sauce, Sausage, and Banana Peppers

This has been one of my standard pizza orders for the fast food challenge. For some reason, I didn’t enjoy it as much as I normally do. Flavor fatigue, perhaps.

My Low Carb Papa Johns Pizza Toppings – Sausage and Banana Peppers

• Order it low carb: Not possible. Must order w/ crust and peel off toppings.
• Macros: 460 calories and 8 net carbs (toppings for 1/2 medium pizza).

After having trouble peeling the toppings off my Alfredo sauce pizza orders, I placed two more pizza orders to test the peel-ability of tomato sauce versus no sauce and thin crust versus original crust. I wanted to see which pizza yielded the best peel-ability.

Verdict: For the easiest peeling pizza, get a thin crust with tomato sauce.

6. Pizza Toppings – Light Tomato Sauce and Pepperoni

Surprisingly, peeling toppings into perfect slices was easier when the pizza had tomato sauce. The tomato sauce prevents the cheese and pepperoni from adhering to the crust.

My Low Carb Papa Johns Pepperoni Pizza Toppings

• Order it low carb: Not possible. Must order w/ crust and peel off toppings.
• Macros: 380 calories and 8 net carbs (toppings for 1/2 medium pizza).

The 8 net carbs is probably overstated as much of the pizza sauce gets left behind on the crust when you peel. I’ve reported the highest possible value to be safe.

7. Pizza Toppings – Light Tomato Sauce and Italian Sausage

My final pizza for this review was an Italian Sausage. By this point, I had gotten good at prying the toppings off the pizza. It’s much easier when you give it 10 minutes to cool and use a fork to pry from the edge of the crust towards the center of the pizza.

My Low Carb Papa Johns Pizza Toppings – Italian Sausage

• Order it low carb: Not possible. Must order w/ crust and peel off toppings.
• Macros: 400 calories and 8 net carbs (toppings for 1/2 medium pizza).

###

Finally, you may have seen on Reddit that delivery pizza restaurants will make you a crustless pizza if you give them a specific set of instructions. I haven’t been able to convince a pizza place to do it, but if you’d like to try, here are the instructions to give them:

• Add a tiny bit of oil to the pan and pass it through the oven to get it hot.
• Put down a very thick 1/2 inch layer of cheese for the “crust.” Run it through the oven with just cheese. Cheese will compress & flatten by 3/4 and caramelize into a crust.
• Add a very light layer of pizza sauce, more cheese, and these toppings: [insert your toppings].
• Pass the pizza through the oven one last time.
• Let it cool off a little to harden before sliding it into the pizza box.

(Note: Thanks to Reddit user mlumpkins for these instructions.)

Low Carb Papa John’s – What To Avoid

In case you’re new to the keto diet, you can’t eat the pizza crusts, breadsticks, cheese sticks or garlic knots. They’re too high carb.

All their desserts and sodas are off limits.

There are also some sneaky menu items that seem low carb, but aren’t.

Tempting crust to avoid

• Gluten Free Crust – 17 net carbs per slice

Tempting pizza sauce to avoid

• BBQ Sauce – 6 net carbs per slice

Tempting topping to avoid

• Pineapple Topping – 2 net carbs per slice

Tempting chicken entrees to avoid

• Honey Chipotle Wings (8 piece) – 26 net carbs
• BBQ Wings (8 piece) – 19 net carbs
• Chicken Poppers (5 Piece) – 20 net carbs
  

Summary

Buffalo wings are the safe play when ordering from Papa John’s. They are filling enough to hold you over until your next meal and taste good enough to not leave you wanting.

If you prefer to live your low carb life a bit more dangerously, then order a pizza and eat the toppings.

One day Papa John’s will have low carb pizzas on the menu because our growing numbers demand it. Until then I hope this article provides you with a good short-term solution.

Cheers,
Mr. SkinnyPants

The post Low Carb Papa John’s Ordering Guide appeared first on Tasteaholics.

The short answer is no; you should not deprive your brain of fuel because this will lead to a loss of memory, inability to focus or think, and gives you that overall feeling of brain fog.  This is the opposite of healthy, cognitive function in the brain and this type of fuel deprivation may have people turning to their favorite comfort foods to give them that little boost in brain power.

However, eating a diet high in carbs often puts you on the blood sugar rollercoaster, not to mention the long-term ill effects of heavy carbohydrate consumption with regard to diabetes, heart disease, and cancer.  When you eat a lot of carbs, you’re up one minute and then down the next.  Your mind is fired up and full speed ahead but before you know it, you crash, and your candy-craving brain is screaming at you for more carbs.

Breaking the physical addiction to carbs is the only way to get off that rollercoaster of fatigue and anxiety that comes with crashing on a blood sugar high.  When people maintain a low carb diet, they often maintain the same amount of protein intake as a high carb diet and get most of their carbohydrates from high-quality foods like veggies, nuts, or berries.  The big difference with a low carb diet is the increase in consumption of essential fatty acids.  In other words, fats and carbohydrates typically have inverse relationships when dieting meaning you either eat high carb and low fat or low carb and high fat.

Depriving the brain of glucose will result in low energy and brain function, but this is in the short term if you add foods high in essential fats to your diet.  People will experience a fuzzy kind of feeling at first, but the brain is a remarkably amazing organ.  After only three to four days of low carb intake, the brain switches from craving glucose to running on ketone bodies available in the blood.

Ketones are the byproducts of metabolized fatty acids found in many of the foods people eat when on a low carb diet plan, including avocados, almonds, eggs, and fish.  The brain responds to the drop in glucose by running up to 70% on ketone bodies. The brain runs much more efficiently on ketones than on glucose alone².

The brain turns to the ketone bodies to satiate its hunger, which improves long-term cognitive ability and supports cellular growth since the brain is primarily composed of fats³.  The ketone fueled mind also enjoys a far more balanced mood and better hormone regulation than the glucose fueled mind, leading to less stress and anxiety long-term.

Adults wishing to support a healthy lifestyle by maintaining their weight and balancing their brain power functions can easily achieve the ketosis metabolic state with a low carb diet plan that includes healthy portions of essential fatty acids and quality carbohydrates.  The long-term effects of the ketogenic diet support a healthy lifestyle with a trim waistline and a sharpened mind.

The post How Does a Low Carb Diet Affect Cognitive Function? appeared first on Tasteaholics.

It’s been quite some time since we’ve posted a drink recipe on Tasteaholics, whether alcoholic or not. We get a lot of love on these rare posts, especially around the weekend when people are exploring their drinking options. Although these drinks are also completely acceptable during the week- we all have days when we need a drink at the end of the day!

When watching sugar intake (ketogenic diet or not!), many people often overlook the sugar and calories taken in while drinking. You may be very focused on the carbs in the foods you are eating and totally forget that a lot of beverages have carbs true. This is especially true when it comes to mixed drinks. There may be a splash of something in that drink you love so much that is adding lots of carbs to your glass. I personally know one friend who spent a good few weeks on keto, proud of how well he was doing, only to realize the tonic water he’d been enjoying was all sugar! Learn from him and inspect everything you drink, especially when it’s poured for you at a bar- who knows what concoctions that bartender is putting in your glass!

Knowing a few sugar-free drink recipes will make your life that much easier. If you are out at a bar or restaurant, you will be able to request a drink that you know is carb-free. When you are at home, mixing yourself up a tasty treat, you will be able to do so without worry. Our keto mojito is a recipe that you absolutely must master. It is low carb and keto-friendly which means it will put a smile on your face with that first sip!

While traditional mojitos are made by crushing sugar into the mint leaves, bringing out the mint flavor, and adding sweetness, we use granular erythritol instead. The erythritol will still add that great sweet taste to your glass while adding no carbs at all. Since it has the texture of regular sugar, it will still break up those mint leave and make your mojito full of minty taste. You won’t even notice that this drink has way fewer carbs than a traditional mojito- they taste exactly the same!

While this mojito recipe is perfect for summer (or any time of year, really!), you may want a different drink every now and then and, we like knowing what goes into our favorite drinks so that we can have any drink that we are craving, at any time, without worry. So we did our research and came up with a ton of low carb & sugar-free options. Take a look at our Ultimate Keto Alcohol Guide – see if your favorite drink makes the cut and which mixers and chasers to completely avoid this weekend.

In the meantime, pregame at home with this classic Keto Mojito. Cheers!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our drinks recipes to learn to make more delicious and healthy drinks that take no time to prepare!

The post Keto Mojito Recipe | Low Carb Cocktails appeared first on Tasteaholics.

We recently moved to a new home and have been visiting Ikea, what seems like, every day. It’s so bad, we’re greeting our favorite employees at this point. During one of our lengthy visits, we got hungry but the dry and painfully boring Swedish meatballs just didn’t do it for us. We had to curb our appetites with a quick cup of coffee, in the hopes of finding some better looking and tasting food elsewhere.

On our drive home, while passing by a Greek restaurant, I realized that we haven’t had lamb nor meatballs during our last half of the trip in Southeast Asia and I immediately knew what we’d be having when we got home.

We love lamb. Out of the many meats, its flavor and consistency is pretty unique and provides that sometimes a necessary break from beef and chicken. Lamb gets its unique and distinguishable flavor from its fat. More specifically, its branched-chain fatty acid is what gives lamb its distinct and earthy taste.

Lamb pairs very well with goat cheese because it provides a bit of a sour, funky complement to lamb’s earthy flavors. Since one of our favorite variations on a burger is lamb and goat cheese, it only made sense to recreate this combo in the meatball format. And since you can’t have meatballs without a side, a quick riced cauliflower pilaf did just the trick.

Have this meal for lunch or dinner and be sure to make some extra for leftovers, you’ll thank us later! It’s great for reheating, throwing some fresh goat cheese on top and munching away anywhere you are.

If you love meatballs and enjoyed this recipe, you should check out these keto turkey meatballs from My Life Cookbook. Even though this recipe completely differs in flavor, it also makes for incredibly delicious and low carb meatballs!

Enjoyed this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below. We respond to comments every day and would love to hear from you and help you out! And check out all our keto recipes to learn to make more delicious and healthy meals!

The post Keto Lamb Meatballs with Cauliflower Pilaf Recipe appeared first on Tasteaholics.

We’ve been in Bali, Indonesia for a few weeks now and have been vigorously taste-testing the local foods in various warungs (small restaurants or cafés, usually family-owned). Something we’ve been eating plenty of and loving has been their curries. From chicken to beef to shrimp to pork curry, each one has been more delicious than the last.

Being the tasteaholics that we are, we decided to learn how to make these delicious curries, among other foods we fell in love with, by taking a Balinese cooking class! The experience was amazing, to say the least, and took place at a farm in the mountainous region of Klungkung. In the morning, our host, Jiro, walked us through his farm to pick the vegetables we’d be using for cooking various dishes. We tried hot peppers, tapioca root, soya beans, peanuts and more straight out of the earth – it was truly an eye-opening experience. As cooks, we rarely get to see our ingredients growing in front of us in their rawest form. Jiro then took us to his outdoor, wood-fired kitchen, where he explained a little about the Balinese dishes we’d be making.

Over the next few hours, we cooked up a storm. Some things were pretty standard, like chopping onions, garlic and lemongrass, while other things were completely different from what we were used to, like mashing raw tuna inside of a giant rock with a wooden bat (essentially a jumbo-sized mortar and pestle).

Jiro had done this many times before, it was clear to see. He timed 8 completely different recipes perfectly with a class of 5 asking questions left and right. The finale was amazing. We got to sit down and feast on every dish we’d worked on for the last 2 hours.

The food was to die for! It was hard to believe we made it with our own hands. Vicky even made coconut milk from scratch which she won’t soon forget. Though we tried to finish everything (we couldn’t stop eating!), we didn’t even come close because Jiro made sure there was more than enough food to go around. Everyone in the class was stuffed so we all got to take home goodies bags full of the leftovers. It was one of the warmest, most welcoming classes we’d ever taken.

Overall, we had a blast and learned a great deal about Balinese cooking and farming! If you’re ever in Bali, be sure to reserve half a day for this class (be sure to grab some breakfast before you go, as you won’t get to eat until late lunch). It’s an experience you’ll never forget.

Now, onto the amazing Balinese Chicken Curry recipe you’ve been waiting for!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinners to learn to make more delicious and healthy meals!

The post Keto Balinese Chicken Curry – Low Carb Curry Recipe appeared first on Tasteaholics.

The holidays are here! Unlike Thanksgiving, you get much more flexibility in terms of dinner. Tired of turkey? We are too, that’s why we’re exploring our options this year! Check out our top contenders for this year’s feast. We gathered the greatest holiday recipes from around the blogosphere that we think would go great on our table (and in our bellies).

Need some more inspiration? You have to check out the Keto Holiday Cookbook – celebrate a keto Christmas, Thanksgiving, and beyond, with keto-friendly, whole-food-based recipes that you will use year after year to impress your guests, and stay keto throughout the holiday season. Featuring a variety of over 30 low-carb appetizers, starter, side dish, entree, dessert, and condiment recipes, each dish will bring your holiday meals to life, whether you’re hosting a group with food allergies, your keto friends, or non-ketoers.

Plus, this beautifully designed digital cookbook is complete with 4 keto dinner party menus to make your perfect keto event, easy: Classic Christmas Menu, Classic Thanksgiving Menu, Low-Calorie Menu, and Vegetarian Menu. Don’t miss your chance to grab this holiday kitchen staple!

Appetizers

Bacon Wrapped Lobster Chunks

One of the greatest things about being on a ketogenic diet is the creativity it brings out in you. We’re eating more colorful and delicious meals now than we ever have! And to think… there was a time we settled for a bowl of pasta for dinner. Not anymore! We try to make something new every day, and with food, that’s easy. There are millions of things you can have for dinner that are nutritious, taste amazing and are deceptively simple to make. Tonight for dinner, we’re mixing it up and making something that would actually be considered an appetizer- bacon wrapped lobster chunks with homemade garlic aioli!

from The Nourished Caveman

Mediterranean Grilled Portobello Mushrooms

A Greek Inspired Side! We're big fans of Greek food. It's hearty and full of exotic flavors that come largely from the herbs and spices they use in their cuisine. Some of the quintessential herbs found in Greek cooking are rosemary, basil, parley and thyme.

from Tasteaholics

BLT Bites

These quick hors d'oeuvres may be mini, but their bacon and tomato flavor is full size. They're super quick to make and pack a real flavorful punch!

from Taste of Home

Almond Cheese Spread

A delicious and straightforward almond cheese spread recipe that'll wow your guests!

from Taste of Home

Creamed Spinach

Delicious Creamed Spinach with Parmesan! For the majority of my life, I never understood people’s aversion to spinach. Children and adults alike treated spinach like some hideous, bitter vegetable that was the epitome of the dreaded “diet”. I’ve used and enjoyed spinach for years- in my stir fries, raw in salads and smoothies. I even served

from Tasteaholics

Goat Cheese Spread

A good cheese spread recipe should pack in tons of flavor without requiring a ton of chopping or any real “cooking,” so to speak. That’s why we combined two packages of soft goat cheese with a smattering of chopped fresh herbs and black pepper to create this simple, earthy spread that offers a taste of a much more complex recipe. Use any variation of fresh herbs you love, like chives, tarragon, flat-leaf parsley, or dill. Experiment with combinations until you’ve found your signature spread, and serve it alongside crackers. The spread makes a bright addition to any cheese plate, but also stands on its own as an appetizer.

from Real Simple

Soups & Salads

Spinach Strawberry and Walnut Salad

This Spinach Strawberry and Walnut Salad with Raspberry Balsamic Vinaigrette is classic - and full of nutrition! One of my favorite salads ever.

from Aggies Kitchen

Butternut Squash Soup

Try this delicious, easy-to-follow Butternut Squash Soup recipe!

from Food Network

Easy Lobster Bisque

A Favorite Made Low Carb! To the untrained eye, the lobster bisque at your favorite seafood spot may seem like a safe bet compared to a lobster roll or some breaded calamari.

from Tasteaholics

Keto Apple Slaw

Sweet Without the Sugar! There's nothing wrong with a little coleslaw, especially in the summer! It's a fresh, crisp and refreshing side dish served at BBQ's, restaurants and parties. Unfortunately, many coleslaws will have added sugars to make it the sweet, creamy side dish everybody loves. It's the combination of all these carbs and fats (from...

from Tasteaholics

Green Bean Salad With Walnuts, Fennel, and Goat Cheese

The nuts, goat cheese, and vinaigrette completely made this dish! It was sooo tasty! And remember, this is coming from a person who previously did not like eating green beans. It is really easy to make, I got so many compliments on it, and my family and guests really liked the fennel in it too.

from Real Simple

Main Courses

Gordon Ramsay’s Roast Turkey

Give this turkey a seasonal twist by swapping the lemon for orange instead. It'll give your turkey a new lease of life.

from Good To Know

Roasted Tarragon Lamb With Butter Beans

Skip the beans, the lamb alone will be a show stopper! You can have just about anything as a main course for your holiday dinner. Lamb is both familiar, yet extraordinary. No one will expect a perfectly roasted lamb with the amazing flavor of tarragon!

from Real Simple

Roast Beef With Slow-Cooked Tomatoes and Garlic

You might not believe us when we tell you, but you're just 4 ingredients away from a stunning centerpiece roast. We combined an inexpensive piece of beef, tomatoes, garlic, and thyme, stuck it in the oven and poured ourselves a glass of wine. It's recipes like this one—with a decent amount of inactive time—that we love to employ during the busy holiday season.

from Real Simple

Roasted Goose

This recipe is specifically designed for fat domesticated ducks and geese. Try this method with a wild bird only if it is large and very fatty, such as a big mallard or pintail duck or a specklebelly goose. You will get lots of extra goose fat from this. Save it. Duck fat and goose fat are God's gift to potatoes, plus they are a spectacular medium for cooking winter greens such as kale, spinach, or chard.

from Splendid Table

Sides

Butternut Squash & Cauliflower Casserole

The best flavours of fall come together in this low carb butternut squash casserole.  A perfect Thanksgiving side dish.  I'm immensely pleased with myself at the moment.  Not just because this is a delicious low carb casserole recipe that I am excited to share with you.  And not just because I am ahead of the game here and bringing you a great Thanksgiving side dish with plenty of time to spare.  But because of the photos I managed to get.  Okay, so there is nothing earth shattering about the composition or the lighting or the styling.  But look closely at...

from All Day I Dream About Food

Roasted Broccoli with Soy Sauce and Sesame Seeds

Quick Roasted Broccoli with Soy Sauce and Sesame Seeds is an amazing side dish, and this perfect broccoli recipe is low-carb, low-glycemic, South Beach Diet Phase One & gluten-free.

from Kalyns Kitchen

Roasted Brussels Sprouts with Bacon

Roasted Brussels sprouts with bacon are so easy to make with only 2 basic ingredients! They pair very well with meats and are a favorite during Thanksgiving! You can play around with the ratio of sprouts to bacon depending on everyone’s liking. We like to use 2 strips per person, but it can easily be 1 or even 3! You can also make these in advance and then reheat them in the oven until warm.

from Tasteaholics

Roasted Garlic & Rosemary Cauliflower Mash

We love to add butter, sour cream and dill to our cauli mash to give it the distinct “potatoe-y” taste. There are other flavors that pair beautifully with cauliflower- one of our favorites is roasted garlic and fresh rosemary! Each ingredient added to this recipe adds to the natural sweetness of the final product. When roasted, garlic cloves change completely! They turn from a sharp and spicy bite to a soft, sweet and sticky consistency.

from Tasteaholics

Green Bean Fries

So for yesterday’s dinner, Rami and I decided to dress up some green beans and bake them in a delicious Parmesan crust to create Green Bean Fries! Our first thought was to coat them in pork rinds or almond meal but we agreed Parmesan cheese would bring not only crunchy texture but also some serious flavor. Parmesan cheese it was.

from Tasteaholics

Desserts

Low-Carb Holiday Berry Pavlova

Pavlova is one of the most effortless desserts you can make and is perfect for a special occasion like the upcoming Holiday season. It's like Eton Mess made into a posh cake that will impress your guests! If you follow a ketogenic diet, you often end up with leftover egg whites, so making Pavlova is a great way to use them.

from KetoDiet Blog

Peppermint Cheesecake Bars – The Low Carb Diet

Looking for a tasty recipe for Peppermint Cheesecake Bars? Well here's a fool proof no-bake recipe that's sure to be a showstopper! The holidays just aren’t the same without some peppermint packed candy canes. Candy cane treats don’t exactly mesh well with low carb (they’re all sugar) but that doesn’t mean I should be deprived of sweet peppermint goodies.

from The Low Carb Diet

Peanut Butter & Chocolate French Silk Pie

Classic Combos Are Always a Hit! You can't go wrong with a good peanut butter and chocolate dessert. The two are already naturally low carb friendly so there's not much work you need to do. In fact, most nights, Rami and I enjoy tea with a bit of Lindt 90% Cocoa and a spoonful of peanut butter...

from Tasteaholics

Peppermint Fat Bombs

You have to try these peppermint fat bombs. Keeps hunger away and helps improve weight loss. Sugar free, gluten free, low carb, LCHF, keto, and paleo.

from Ditch The Carbs

Classic Gingerbread Men

Classic Gingerbread Men cookies made low carb and gluten-free. Perfect for decorating with your kids and giving as a healthy holiday gift. Like most little kids, my children love decorating cookies. I can't say I feel the same myself. I think much of it has to do with the finicky nature of working with royal icing. My hands, so steady in other times, tend to shake a little as I squeeze the piping bag. Lines I mean to be straight end up wobbly and crooked. Lines that should be curved just end up looking ragged and uneven.

from All Day I Dream About Food

Drinks

Creamy Low Carb Hot Chocolate

Rich & Creamy Hot Cocoa! Winter has officially HIT New York City. Each serving of this Low Carb Hot Chocolate has only 2 net carbs and is super rich and creamy. If you’d like to make this drink dairy-free, you can substitute the heavy cream with coconut cream. We made both versions and they ended up equally delicious. Enjoy!

from Tasteaholics

Low Carb Chocolate Peppermint Cocktail

This chocolate peppermint cocktail is low carb and is the perfect drink for the holiday season! Can’t decide between a dessert and a cocktail? Then this is the solution. Because it IS a sweet cocktail – but sometimes that’s just what you need! To prepare the glass, add some Swerve (granulated) to a plate and mix in some red food dye.

from Step Away From The Carbs

Sugar Free Eggnog

A sugar free eggnog recipe that uses a mix of stevia and erythritol as the sweetener. It's made with a combination of low carb heavy cream and almond milk. Some people don’t heat up or cook the eggs when making eggnog, but I prefer to at least cook the yolks a bit. In this low carb sugar free eggnog recipe, the eggs are separated. The yolks are cooked up some with the cream, but the egg whites are whipped and folded into the liquid after it has cooled down.

from Low Carb Yum

Sugar-Free Nutella Iced Coffee Frappe

This combo was meant to be together! Homemade Nutella made from toasted hazelnuts and chocolate mixed with coffee is HEAVENLY! This Homemade Nutella recipe has been used quite a bit now and why not when you take the time to make something so delicious adding it to other recipes is life changing!

from www.sugarfreemom.com

Pumpkin Pie Martini

These Pumpkin Pie Martinis were one of my spur-of-the-moment creations. I was doing some recipe research online, and I don’t even remember what I was looking up, but it certainly was not a cocktail. But a version of these came across my computer and I took one look and knew I had to make a low carb version. The original used sweetened pumpkin pie filling, vanilla vodka and white creme de cacao, as well as crushed graham crackers for the rim. I went with pumpkin puree and added the spices in myself, plus a little sweetener.

from All Day I Dream About Food

Loved these recipes? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb recipes to learn to make more delicious and healthy meals!

The post 30 Low Carb Christmas Recipes appeared first on Tasteaholics.

Keto Krate is one of the best tools you can have on a low carb diet! They expertly curate and send full-sized, low carb products to your doorstep every month. Each Keto Krate is full of brands, both new and well-known. The products can range from sweet to savory and are always less than 5 grams of net carbs! Best of all, they require their featured products to be maltitol-free (the harshest of the zero-carb sugar alcohols).

Have you been eyeing Keto Krate but haven’t given it a chance? Use the code “KRATEAHOLICS” at checkout to get 15% off your first box! Try it out and see what you’ve been missing!

But first, take a look at November’s box and its yummy contents!

Keto Krate’s service is unique and convenient because it saves tons of time on researching products and separately purchasing each one. The box comes right to your door once a month and has a lot of different low carb foods waiting to be discovered. You’re bound to fall in love with something new and delicious with each box.

Just check out our previous Keto Krate unboxings and reviews.

You can enjoy these and many more products every month by signing up to Keto Krate on their website.

Disclosure: Keto Krate was kind enough to send the products mentioned above in the hope that we would enjoy them and share it with you all on Tasteaholics.com. All opinions are our own and we only recommend products we use personally and believe will be a good fit for our readers.

The post November Keto Krate appeared first on Tasteaholics.

Keto Krate is one of the best tools you can have on a low carb diet! They expertly curate and send full-sized, low carb products to your doorstep every month. Each Keto Krate is full of brands, both new and well-known. The products can range from sweet to savory and are always less than 5 grams of net carbs! Best of all, they require their featured products to be maltitol-free (the harshest of the zero-carb sugar alcohols).

Have you been eyeing Keto Krate but haven’t given it a chance? Use the code “KRATEAHOLICS” at checkout to get 15% off your first box! Try it out and see what you’ve been missing!

But first, take a look at October’s box and its yummy contents!

Atkins Harvest Trail Bar

Many people love chocolate but get turned off by the taste of dark chocolate; they don’t like the bitterness of it. This Atkins Harvest Trail Bar adds the sweetness of caramel, which nicely contrasts the bitterness of the chocolate. The mix of roasted almonds, peanuts and the dark chocolate covered with sea salt and caramel makes the bar a healthy and enjoyable snack. We’ve only tried one of the flavors but are very excited to try all four!

Ayoba-Yo Droëwors (beef sticks)

These beef sticks are one of our favorites. Their chewy and slightly spicy nature left us wanting more! These Droëwors are high in protein, have no sugar and are made with 100% ground beef. Each package has plenty of beef sticks for you to enjoy and they make a great road trip snack. After finishing them, we are sure you’ll be asking for more!

Foods Alive Onion Ring Clusters

These onion ring clusters are just what we’ve been waiting for. As big fans of onion rings, we are very happy to finally have a similar snack that provides you with fiber and protein, plus leaves your fingers free of grease! The added taste of sunflower seeds, pumpkin and reishi mushrooms gives them a more unique taste than plain onion. You can toss them in a salad or just eat them straight out of the bag, they’re enjoyable either way.

Rawxies Crunch: Smoked Paprika

This savory snack is one of the many flavors that Rawxies Crunch has. The smoked paprika and lemon mix gives it a very interesting taste. They do leave your mouth slightly dry which is why we recommend eating them with salsa, adding them into a salad or enjoying them with a glass of wine. Rawxies Crunch have only 1 g of net carbs and are gluten free, grain free, and sugar free making them the perfect snack for keto dieters.

ChocoRite by HealthSmart Foods

As lovers of peanut butter cups, we were super excited to have received ChocoRite in this month’s Keto Krate. Although similar to Reese’s, ChocoRite peanut butter cups have a richer, more buttery taste and only contain 1 g of net carbs and 7 grams of fat. The slightly salty peanut butter and rich milk chocolate taste, is perfect for low carb dieters who are looking for something to satisfy their sweet tooth.

Vermont Smoke and Cure

The Vermont Meat stick was absolutely delicious! It’s an upgraded and healthier version of Slim Jim with 6 grams of fat, no carbs and no preservatives. This beef and pork crafted snack with a slight peppery kick is a great snack to eat on the go. It left us so pleased, we found ourselves browsing the Vermont Smoke and Cure website looking at more flavors (there are 8 in total).

D’s Natural Mint Cocoa Chip No Cow Bar

This bar is all-natural and will satisfy almost any dietary need. It has a nice touch of mint to it, which gives it a nice, fresh touch. For those who aren’t big fans of mint, D’s Naturals have several other flavors including blueberry, peanut butter and raspberry. Low on sugar and carbs, this bar will leave you full, happy and guilt free!

Vanilla Coconut Low Carb Breakfast Cereal

This breakfast cereal is from a new keto targeted food company called Ketōlogie. We personally love coconut and add it to a lot of our own dishes. This cereal combined coconut and vanilla to give it a sweet and savory taste whether you enjoy it hot or cold. It’s very easy to make and comes out tasting delicious. We really recommend looking through Ketōlogie because you might come upon some stuff that you would really enjoy!

Keto Krate’s service is unique and convenient because it saves tons of time on researching products and separately purchasing each one. The box comes right to your door once a month and has a lot of different low carb foods waiting to be discovered. You’re bound to fall in love with something new and delicious with each box.

Just check out our previous Keto Krate unboxings and reviews.

You can enjoy these and many more products every month by signing up to Keto Krate on their website.

The post October Keto Krate Unboxing appeared first on Tasteaholics.

Keto Krate is one of the best tools you can have on a low carb diet! They expertly curate and send full-sized, low carb products to your doorstep every month. Each Keto Krate is full of brands, both new and well-known. The products can range from sweet to savory and are always less than 5 grams of net carbs! Best of all, they require their featured products to be maltitol-free (the harshest of the zero-carb sugar alcohols).

Have you been eyeing Keto Krate but haven’t given it a chance? Use the code “KRATEAHOLICS” at checkout to get 15% off your first box! Try it out and see what you’ve been missing!

But first, take a look at September’s box and its yummy contents!

Cello WHISPS Parmesan Cheese Crisps

On keto, you’ve definitely run into the issue of not having crackers to use with spreads or to simply munch on. That’s where Cello comes in! These parmesan cheese crispy crackers are very good and highly addictive. There’s a fair amount of whisps in the package so they’ll keep you happy for a while. We love the taste and texture and have seen them in more stores lately so they’re definitely gaining popularity.

SKOUT Backcountry Pumpkin Seeds

These yummy SKOUT Backcountry Pumpkin Seeds were jalapeno salsa flavored which we thought added just the right amount of kick. Have a handful at once to get the full flavor! They’re perfect for on the go when you’re at school or work and taste great as a salad addition (instead of croutons).

Miracle Rice by Miracle Noodle

Another great product from Miracle Noodle in our Krate! The preparation of Miracle Noodle Rice is pretty simple and straightforward as with their other products. The rice was darn good! We made it with our Spicy Tuna Poke Bowl recipe and loved it. The texture is a bit like overcooked, soft rice and absorbs and flavors easily so it’s a great filler and textural addition to any dish.

ADAPT Coffee Shot – Hazelnut

Adapt’s coffee shot was easy to use and adds extra flavor to your coffee or tea. The hazelnut flavor was very strong and tasted pretty good. These shots come in little packages and are great if you want to take it with you and infuse your drink on the way. This was the second Adapt Coffee Shot we’ve received in our Keto Krate – both flavors are great and can even be enjoyed straight out of the packet. We slurped it up on a road trip and were very happy!

Braaitime Gourmet Cured Meats: Biltong

This brand of jerky was pretty good and a unique flavor brought to us from South Africa. Braaitime writes that they use a low heat drying process for the meat which preserves all the natural fats and enzymes keeping the meat very healthy and super delicious. We’ve already ordered a few of their other products to try!

Nature’s Hollow Sugar Free Maple Syrup

We love finding delicious, keto-friendly counterparts to the flavors that we enjoyed before keto. This sugar free maple syrup is pretty damn close to the real thing and will surely satisfy your sweet tooth. You don’t have to worry about how much you use or how often you’re eating it or why you aren’t stopping or that you went ahead and bought a full case of it to last you through the winter and all of next year.

Sweetwood Cattle Co. Fatty Stick

A little hard to open but totally worth it. It’s the keto-friendly, gluten-free, heavily-upgraded version of a Slim Jim with a barbecue flavor that enhances its taste. The only thing I didn’t like about it is how fast it ended! Sweetwood Cattle needs to sell fatty sticks like these but about a yard in length.

Keto Krate’s service is unique and convenient because it saves tons of time on researching products and separately purchasing each one. The box comes right to your door once a month and has a lot of different low carb foods waiting to be discovered. You’re bound to fall in love with something new and delicious with each box.

Just check out our previous Keto Krate unboxings and reviews.

You can enjoy these and many more products every month by signing up to Keto Krate on their website.

The post September Keto Krate Unboxing appeared first on Tasteaholics.

There’s nothing like some delicious fish tacos in the summer. I’ve been meaning to make them for a long time but fish tacos are one of those elusive foods that only come to mind when you see them on a menu in a restaurant or bar. This recipe was totally out of the blue and came to me when I was trying to decide what to do with the few pounds of fresh haddock fish fillet we bought the day before.

We really liked the simplicity and speed of this recipe. After dicing the onion and jalapeno, all that’s left is to simply fry the ingredients in order together in the pan. The texture strongly resembles rice because of the onion and the way the haddock falls apart when cooked. This recipe will also work really well with tilapia, cod or just about any white fish. Top it off with your favorite salsa (ours is Mrs. Renfro’s Green Salsa), a dollop of sour cream and join us in fish taco heaven.

As promised in the Mexican Casserole recipe, we used chipotles again! We purchased chipotles in adobo sauce (recommended by a few people) and while we really like them, we like plain, dry chipotles more, so we used them again in this fish taco recipe. We’ve been experimenting with adding both types of chipotles to our scrambled eggs and a multitude of lunches and dinners ever since. We’re totally in love with chiptoles!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinners to learn to make more delicious and healthy meals!

The post Keto Chipotle Fish Tacos Recipe appeared first on Tasteaholics.

That’s right. Chipotle peppers are actually smoke-dried red jalapeños. I was blown away by this fact when I read about it after we decided to create the Ultimate Keto Mexican Casserole with a kick that used those smoky peppers. Call them whatever you’d like, they are delicious!

The Process

Jalapeños grow in large fields by growers and are picked green (unripe) for immediate sale. Those are the typical jalapeños we know and love (see all our jalapeño recipes!). Towards the end of the growing season, jalapeños ripen and become bright red. Some of those are picked and sold as well. The remaining jalepeños are kept on the bush and when they turn deep red and have lost most of their moisture, they’re picked to be made into chipotles. iSn’t it incredible how one little pepper can be so many things?!

These deep red jalapeños are placed into a closed smoking chamber and spread out onto metal grills. A firebox connected to the chamber is filled with burning wood to fill the chamber with smoke. The jalapeños are stirred every few hours and after a few days, most of the moisture evaporates from the jalapeños. Voilà! You now have chipotles thanks to the heat of the jalapeños combined with the taste of the wood smoke. Did you know that to make 1 pound of chipotle it takes about 10 pounds of jalapeños?

The Recipe

We always love a good casserole and this one was phenomenal. The secret was, of course, the chipotle peppers. It was our first recipe ever using chipotle peppers and we were blown away by how much flavor they added to the dish. We got our chipotle peppers from Whole Foods (I was looking for fresh chipotle peppers and was disappointed when I could only find dried, but now I know why!). They were lying around for a few months before I got around to using them and boy did we realize how much we were missing out! Next time we’re in Whole Foods, we’ll be stocking up on them because they’re simply amazing to cook with.

If you have ever felt that your keto diet was missing some new flavors, then this recipe is the next one you should try. It has more flavor than any recipe I have ever tried before! The chipotles bring the heat while the pepper jack cheese is creamy and also has a whole different kind of spice. Red enchilada sauce is a must so be sure that you find a keto version! Top the dish off with some fresh cilantro and you will have an explosion of taste in every bite. Eating low carb really is delicious…

We’ve been cooking with chipotles ever since this Ultimate Mexican Casserole. Expect more spicy recipes to come!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinners to learn to make more delicious and healthy meals!

The post Ultimate Keto Mexican Casserole Recipe [VIDEO] appeared first on Tasteaholics.

Last week, we went to a friend’s birthday at a Russian bathhouse (called a Banya). If you haven’t been to a bathhouse, it’s basically lots of sauna, relaxing, eating and drinking!

One of the best things about the bathhouse we go to is their food. From appetizers to entrees, the food is some of the best we’ve ever eaten. We always make sure to get their calamari and, most importantly, the shrimp in garlic sauce. The beauty of this appetizer is in its simplicity and unique flavor. This week we decided to try it ourselves!

Shrimp cooks very quickly making this a great appetizer when you don’t have much time (or will) to make something. Just make sure you don’t overcook the shrimp because it gets tough very quickly!

We added some cayenne to the sauce to spice things up. The garlic and cayenne combo adds a unique kick that goes really well with the shrimp. It ended up being absolutely delicious!

Looking for another shrimp recipe? Give these Keto Coconut Shrimp from Simply So Healthy a try! Paired with a low carb, sweet and spicy dipping sauce, these crunchy, coconut shrimp make for a delicious, crowd-pleasing appetizer!  

The post Keto Shrimp in Garlic Butter Recipe appeared first on Tasteaholics.

When you hear these two terms it’s easy to see how they can be confused. The confusion also stems from the fact that the two are both metabolic processes involving the breakdown of fats in the body (plus they look and sound like similar words).

The truth is ketosis and ketoacidosis are two completely different things.

Ketosis and the Ketogenic Diet

Ketosis is a normal metabolic process in which the body has a high fat-burning rate. It is a healthy and natural state your body enters when your body is running on fat rather than glucose¹.

The state of ketosis occurs when ketone levels are raised in the blood due to the conversion of fats into fatty acids and ketones. This happens when the body runs out of carbohydrates – usually because a person hasn’t eaten in a while, for example during fasts, or they eat a very low-carbohydrate diet – leaving little sugar to convert into glycogen. Without glycogen, the body breaks down fat cells for energy.

A low-carb, high fat diet, also known as a ketogenic diet, is necessary to enter and stay in ketosis long-term.
When you eat a low-carbohydrate diet, your body enters the metabolic state of ketosis within 2 days but it can vary from person to person. There are many benefits² to being in longer-term ketosis including:

• lowered triglycerides levels
• no spikes in blood glucose levels
• greater mental clarity
• lowered blood pressure and cholesterol
• reduced food and sugar cravings
• weight loss

Ketoacidosis – The Body in a State of Toxicity

Ketoacidosis is a metabolic state of toxicity. It occurs when the body fails to regulate ketone production resulting in severe accumulation of keto acids which cause the pH of the blood to decrease substantially making the blood more acidic.

The most common causes for ketoacidosis are Type 1 Diabetes, prolonged alcoholism and extreme starvation which can result in diabetic ketoacidosis (DKA), alcoholic ketoacidosis and starvation ketoacidosis respectively. It must be noted that ketoacidosis is rarely seen outside of Type 1 Diabetes.

DKA – Diabetic Ketoacidosis

In DKA, the lack of insulin prevents absorption of glucose which can cause uncontrolled ketone production which can lead to dangerously high ketone and glucose blood levels. If the ketones are not excreted quickly enough the blood becomes acidic and the acidity can cause damage to organs.

DKA usually develops over a period of 24 hours. Blood tests will likely show hyperglycemia (very high blood sugar). Major symptoms include:

• nausea and vomiting
• excessive thirst and urine production
• abdominal pain

Diabetic ketoacidosis occurs in under 1% of people with Type 1 Diabetes annually³.

One is Dangerous & The Other is Not

Ketoacidosis is a dangerous state while nutritional ketosis is when the body and brain are using ketones as a fuel source safely and efficiently. Ketosis can be achieved by reducing daily carbohydrate intake to below 50 grams.

If you have type 1 diabetes, you may still be able to eat a ketogenic diet. Please consult with your doctor and if they approve a trial run, you will be able to try the diet under their supervision, closely monitoring your health and blood.

Is Long-Term Ketosis Good?

Although there have not been many long-term (greater than 1 year) studies on the effects of nutritionally induced ketosis, dozens of short-term studies⁴ have shown positive results – far better results than low fat diets – including weight loss, increased HDL levels (good lipids), decreased small LDL levels (bad lipids), decreased triglycerides, and many more. A 5 year study⁵ also showed no adverse effects on patients on a ketogenic diet.

Ketogenic diets encourage eating less preservatives, sugar, processed foods and encourage more whole foods like vegetables, dairy, fresh meats, saturated and monounsaturated fats and oils into the diet⁶.

There is no need for calorie counting, making low-carb diets far easier to maintain. Much of the time, a low carb diet becomes a way of life instead of simply a diet.

For more information on the ketogenic diet,
read our Full Guide to the Ketogenic Diet
and our 5 Tips for Low Carb Success.

The post The Difference Between Ketosis and Ketoacidosis appeared first on Tasteaholics.

Last week we decided to get a bunch of Shirataki Miracle Noodles after getting one in our keto krate a few months ago. We got the variety pack which includes 2 packs each of fettuccine, rice and angel hair “pasta”. These zero carb noodles are made from an ingredient called konnyaku flour. Konnyaku flour comes from the konjac root, which consists of 50% water and 40% dietary fiber, and is used in many recipes as a thickener and a vegan alternative to gelatin. It’s gluten-free, fat-free and extremely high in fiber, which is great for low carb diets! Miracle Noodles have less than a gram of carbs in a 3 oz. serving. They’re filling, low carb, have a texture similar to traditional pasta and taste very mild.

After you cut the bag open to drain the water, you might notice a bad smell – this is normal! You need to drain the water from the bag completely, rinse the noodles and then add them to boiling water for 2 minutes. After that, throw them onto a pan for a minute or two to finish drying them out. When they’re in the pan, add whatever sauce you want (like our alfredo below) and anything else you want to mix in like chicken or meatballs and they’ll taste and smell amazing.

Our recipe for Low Carb Chicken Fettuccini Alfredo is not only easy to make but has only a few ingredients you need to use. Best of all, each serving is only 1 gram of carbs which comes from the garlic cloves. If you want, you can omit the garlic cloves and make this meal ultra low carb, but we think its flavor is pretty important to the overall feel of the dish. After all, what’s an Italian recipe without garlic??

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinners to learn to make more delicious and healthy meals!

The post Keto Chicken Fettuccine Alfredo – Low Carb Pasta Recipe appeared first on Tasteaholics.

When we first started our low carb diet, everybody looked at us like we were crazy. Not only were we cutting carbs but we were adding tons of fat! We never thought we’d be able to keep it up it with all the overly tempting sugar-filled foods out there. Eating out? It was almost impossible. Hidden sugar was lurking everywhere we looked.

Everybody who starts eating low carb goes through this. Here are 5 tips to help change or improve your perspective and make your low carb diet into a way of life!

1. Don’t Limit Yourself

Diet foods don’t have to taste bad.

This is one of the most common misconceptions with diets – people think that diet foods have to taste bad. It’s simply not true! We’ve been low carb for over 2 years so far and we’re eating more deliciously than we ever have before.  Our hundreds of blog recipes are a testament to that. Creating low carb recipes has challenged us creatively and expanded our tastes beyond the standard American diet.

Explore your options and discover all the delicious foods you can make a daily part of your life (bacon, anyone?).

2. Don’t Starve Yourself

Another major misconception is that you have to starve yourself to see results. This is simply not true and actually damaging to your long-term health.

Use our keto calculator (low carb macro calculator) to calculate how much you should be eating based on your body, daily activity levels and goals. It will help you determine how many calories, fat, protein and carbs you should be consuming daily.

You can use MyFitnessPal to track what you eat every day or simply keep track yourself. It takes a few moments and will help you achieve your goals faster while reaching your healthiest state.

3. Track Progress The Right Way

Most people step on a scale every morning and hope to see a difference. Our bodies don’t exactly work like that. Don’t rely on numbers alone!

We recommend using a tape measure to track progress using the same points on your body week by week. For example, take the measurement of your waist once a week and track your progress in that way. Our preferred method is simply taking pictures. Over time, you’ll see a huge difference. Focus on the long term and remember, progress is slow and steady.

Tracking progress is critical because it acts as an anchor and shows you just how well you’re doing. It’ll motivate you to succeed too!

4. Think of This as a Lifestyle, Not a Diet

Most diets are not successful because they stay just that – diets. Short term solutions for long term problems. Low carb is a lifestyle change which has been proven by indisputable evidence to be the healthiest way to live. Make a commitment to this way of life and try to make your biggest and most common meals fast, simple and delicious. If you’ve got a game plan, you’ll more likely stay on track.

We created Dinner in Five and Breakfast in Five, our series of ecookbooks with 30 low carb dinners and breakfasts, to show that you can eat delicious and nutritious meals with only 5 ingredients and 5 carbs or less!

Check out our full list of low carb friendly foods to make new staple items in your life. Make sure you’ve got low carb snacks covered too!

5. Lead by Example

You may have people around you who will try to tear you down. Not everyone is very receptive to this diet. After all, following the low fat, high carb diet their wholes lives has understandably clouded their judgement. We found the best way to stop that behavior is to lead by example.

Focus on yourself and your progress. Once they see your health improving and weight falling off your body, they’ll get curious.

Try some recipes out of our collection, AllDayIDreamAboutFood, KetoDietApp, LowCarbMaven or other great low carb blogs. Once they see what you’re eating every day, they’ll be blown away and maybe even try eating low carb too.

If you’re fairly new to the low carb lifestyle, what issues have you been running into? If you’re a seasoned low carber, what tips do you have to newcomers? Make sure to leave a comment below

The post 5 Tips For Low Carb Success appeared first on Tasteaholics.

The Glycemic Index was invented in the early 1980s specifically for Diabetes, a disease associated with problems controlling blood glucose. In the 21st century, Diabetes is a health epidemic, and when a person is diagnosed as a diabetic, it means that they secrete little or no insulin or their insulin is virtually ineffective due to extremely high insulin tolerance. The original idea behind the Glycemic Index (GI) was to assist those people with managing their blood sugar levels by eating the right foods and avoiding those that cause blood sugar spikes.

All foods and drinks are given a GI score. The GI score indicates how a person’s blood glucose responds to eating a certain amount of a specific food on an empty stomach. Carbohydrate-containing foods are compared with glucose as a reference food. Glucose has a GI score of 100 and serves as a reference point for the GI. The GI compares foods which have the same amount of carbohydrates but may have different effects on blood glucose.

What the GI Scale Means

Foods ranked high on the GI scale cause spikes in blood sugar. Food with medium GI cause a gradual increase in blood sugar. The low GI foods which are high in fat, protein and/or fiber are the ones that raise blood sugar very little to not at all and are generally healthier (fiber-rich foods make you feel full and can help manage your weight because fiber is not digestible and is also important for the elimination of toxins).

Very low GI foods provide virtually no increase in blood sugar and are the type of foods encouraged on a low carb diet.

[minti_pullquote align=”right”]The GI scale can be looked at as a gauge of “speed and quantity of glucose release into the bloodstream.”[/minti_pullquote]

• High GI (70+): result in an immediate rise in blood glucose after eating
  • Examples: potatoes, short-grain rice, white-bread
• Medium GI (55 – 70): result in a more gradual rise in blood glucose 30 minutes to 1 hour after eating
  • Examples: fruit juices, honey, long-grained rice
• Low GI (16 – 54): result in a steady rise in blood glucose over the course of a few hours
  • Examples: fruit, whole grain breads, lentils, milk
• Very Low to No GI (0-15): almost no increase in blood glucose
  • Example: meats, fish, vegetables, fats

More examples of low glycemic foods include:

• Eggs
• Oils (olive oil, coconut oil, avocado oil)
• Dairy
• Meat
• Fish
• Vegetables
• Fruits (berries)
• Sweeteners like stevia and Erythritol

More examples of high glycemic foods include:

• Sugar
• Flour
• Wheat
• Corn (also corn syrup, corn starch, etc.)
• Rice
• Potatoes
• Lentils

Although the Glycemic Index can be used as a guide when planning diets for controlling blood sugar levels, it shouldn’t be your only consideration! It’s important to understand that the serving size of your meals and nutritional quality of the food you eat is equally as important to consider.

Make Some Changes

• Breakfast: instead of eating sugary cornflakes drenched in milk and bread with jam, consider having a few eggs with avocado or bacon. Use the bacon fat or olive oil for frying your eggs.
• Lunch: have a salad with some chicken or fish or a quick smoothie with low glycemic fruits and coconut oil or peanut butter.
• Dinner: have your choice of preferred meat or fish with a side like mashed cauliflower, fried green beans, salad, apple slaw, roasted Brussels sprouts, or grilled mushrooms.

GI Index Not Only for Diabetics

While the Glycemic Index is associated with diabetics, it is advantageous for everyone to pay serious attention to it. The GI index is an invaluable tool for anyone who wants to plan healthy meals and steer clear of blood sugar and insulin spiking foods which cause a multitude of health issues – especially long-term.

We can all use the GI index as a guide to healthier eating.

The post What is the Glycemic Index? appeared first on Tasteaholics.

Do you love to cook and eat delicious food? Do you enjoy photography or want to learn? Do you want the freedom to work on what you love from anywhere in the world? Then a food blog is perfect for you! This easy guide will show you how to have your food blog up and running in just 15 minutes. After that, you’ll officially be a blogger and the rest is up to you!

Don’t hesitate. Now is the right moment to start a food blog!

We started Tasteaholics and never looked back.

Disclaimer: Some links below are affiliate links. The services listed will not cost you anything extra but will earn us a commission if you purchase through those links. We use this commission to keep providing quality content for you!

1. Domain URL and Hosting

Think of a few names that you’d like to call your new blog. You’ll want these names to be relatively short, catchy and descriptive. Pick one that encompass what the blog will be about. It’ll be the name everyone sees and remembers, especially you. Make sure to come up with a name that you’ll love to say and share with the world. Write down all the possible contenders.

Head over to Bluehost to get started acquiring your domain name (e.g. our domain name is Tasteaholics.com). Bluehost is a reputable domain registrar and website hosting company. It’s where you’ll setup your very first blog quickly and easily.

The first thing they’ll ask you to do is select a plan. For now, the basic plan will serve you well. It’ll save you quite a bit of cash and has all the features you’ll need!

Grab your list of domain names that you wrote down and starting with your favorite, enter them one by one in the new domain box to see if they’re available. Bluehost has some of the best rates in the industry and also give you your domain name for free if you get your hosting with them!

Now, make sure your plan is selected up on top. The Domain Privacy option we chose blocks your personal address and phone from being displayed to the public. It’s not required, but recommended!

Congrats, you’ve just set up your domain hosting! Onto the next step.

Congrats, you’ve just set up your domain hosting! Onto the next step.

2. Setting Up WordPress

Now that you have your domain and hosting accounts, you’ll need to set up WordPress. WordPress is the back end system which you’ll use to create posts, reply to comments, customize the look and feel of your website and much more! Log in to Bluehost and go to the “website” tab.

Click Install Now in the WordPress section.

On the next page, click the Install button under the Do it yourself (FREE) section.

Now select the domain (you can choose if you want with www. or without www.) and click Check Domain.

Check off the terms and conditions and click “Install Now” (you can select “Show advanced options” to change your initial WordPress username and password login credentials)

Once you see the “Your install is complete” notification, click on View Credentials button and copy your Admin URL, Username and Password. These are for logging into your WordPress installation for the first time (you’ll be able to change these later).

Visit the Admin URL and log in with the username and password you just copied down. Congratulations! You’ve logged into your blog! Onto the last step!

3. Customizing Your Blog

You officially own a blog! You have your domain name, hosting account and wordpress installed. Are you excited? You should be!

Now, you’ll want to pick a theme that speaks out to you. WordPress offers dozens of free, unique and beautiful themes here.

If you’d prefer a premium theme, you can select from here:

• Themeforest
• Studiopress
• Elegant Themes

Our theme is the Avada theme; though we’ve customized it quite a bit, it’s a great theme to start with!

Once you have your theme set up, you can continue customizing it by editing the Menu and Widgets (your sidebars).

Or you can dive right in and get started writing your very first post!

 Congratulations! You’re officially a blogger!

For photography tips and advice, feel free to also check out our
Top 10 Best Food Photography Tips!

If you have any questions or comments, please don’t hesitate to leave a note below.

The post How to Start a Food Blog appeared first on Tasteaholics.

The other night, we were in the mood for a different, mouth-watering sauce and had some fresh flank steak waiting to be cooked so I decided to come up with a tasty sauce that had some OOMPH. When it comes to our taste buds, we love strong flavors, so a spicy, citrusy and acidic sauce was a must. Spicy generally goes well with sour because it helps keep that OOMPH going after the initial sour shock. We love a good burn!

After testing a few citrus/acidic ingredients and hot sauces, I landed on sriracha, lime and vinegar. Olive oil was added to help thicken the mixture a bit and add some fat. If you like spicy & sour and even a little bit of sweetness, I think you’ll find this low carb sauce has a great combination of flavors that complement flank steak very well. In fact, you may want to make a big batch of this sauce since you’ll likely run out the first day!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinner recipes to learn to make more delicious and healthy meals!

The post Keto Sriracha Lime Flank Steak Recipe appeared first on Tasteaholics.

Humble Beginnings!

Our very first camera was the Canon PowerShot SX230HS. It was something Vicky had around for years and only ever used on vacations. Although it’s a simple point-and-shoot, some of our first and most popular recipes came from it like our lava cake!

Canon PowerShot SX230HS

Improving Our Lighting

After 2 months of trying to catch the sun to shoot photos in our east facing NYC apartment (not good for dinners!), we decided to invest in a light source. The best one we could find on Amazon for a good price was the LimoStudio Photography Lighting Kit. For $50, we got 3 stands (2 tall, 1 short), 3 umbrellas, 3 daylight CFL bulbs and a carry case. We still use it almost every day for evening photography!

Lighting Kit by LimoStudio

Our First Camera Upgrade!

In May we upgraded to a Nikon 1 V1 camera. This camera is considered a gateway DSLR camera. It’s not truly a DSLR because it’s mirrorless but you can swap out the lenses and it also includes some advanced settings and options.

Nikon 1 V1

After some research, we purchased a lens that would work best for our food photography needs: 1 Nikkor 18.5MM F/1.8. It had a very low F-stop which is great for focusing on a small depth of field while blurring the scene around it. With its much higher quality shot than the stock lens and a $200 price tag, it was a considerable upgrade for us from the Nikon V1 standard lens (and especially the point-and-shoot).

We also purchased a tripod called the Sunpak 200i UT. We still use it to this day for all our photos and videos! It’s light and sturdy – a great starter tripod.

Nikon 1 NIKKOR 18.5mm f/1.8

Selecting a Good Tripod

We had traveling in mind when purchasing our tripod, the MeFoto Travel Tripod. We’ve been using it for over 6 months both at home and on the go and are very happy with it. It’s extremely flexible, versatile and sturdy. It’s not only stable, but super light weight (3.6 pounds) and collapses into only 15 inches! Perfect for fitting into a carry-on.

It has a ball and socket head which is greatly for getting any angle quickly and precisely.

The legs are flexible and flip 180 degrees so you can get all the angles and placements you’ll ever need with this tripod.

The hot shoe is tiny and let’s you remove the battery and SD card without having to remove the shoe which is great for saving time.

Overall,  the tripod is a real pleasure to use.

MeFOTO Travel Tripod

Canon EOS Rebel SL1

The Camera: Canon EOS Rebel Sl1

The Canon EOS Rebel SL1 is one of the smallest and lightest DSLRs you can buy. It fits really well in our hands and is extremely light. It has a top-notch touchscreen with all the settings we’ll ever need.

We got the standard kit with the EF-S 18-55mm IS STM Lens. The lens is pretty good. It has image stabilization (important for when you’re not using a tripod) and a solid zoom. We use it when we make videos, take overhead and step-by-step photos and general, non food-related photography.

Canon EF 100MM F/2.8L IS USM Macro Lens

The Lens: Canon EF 100MM F/2.8L IS USM Macro

The 100MM F/2.8L IS Macro lens is a beast of a lens and does everything we read about, dreamed about and much more! It’s a macro lens with a 1:1 ratio at 12” meaning it captures the actual size of the object when shooting from 1 foot away. It includes image stabilization which is great for shooting freehand at lower shutter speeds. Finally, it has a 2.8 F-stop (more of an option than a necessity). When we tried shooting at 2.8, the focal area was WAY too small, so 99% of the photo was blurry! We keep it at around 8 now when shooting larger dishes and around a 5 when shooting smaller desserts.

If you decide to get this lens, let us know and we’ll guide you through some of the settings that we found to work well for us!

Oopsie Rolls Before & After

What We’ve Learned In Our Journey So Far

• Lighting is super important. Daylight is key. If you have issues with catching daylight consider getting some decent lights and diffusers. Always have a white or silver reflector handy.
• Food has a wide variety of shape, color and size so you’ll need a variety of dishware and glassware to create the right mood/scene.
• Less is more. Props are a nice tool for assisting with the theme if used correctly (especially if the food is looking a bit lackluster). Just keep in mind that minimalism is the best way to let the food really shine! Try to create a beautiful dish that speaks for itself.
• A high-end lens and camera can improve your photos, but are not a requirement. We’ve done some of our best work with a point-and-shoot and an entry-level mirrorless camera. The final image quality comes from planning, cooking, setting up, lighting, shooting and editing. Having nice photo equipment is icing on the cake.

The post Our Photography Equipment appeared first on Tasteaholics.

Here’s a power breakfast for a power day! I’ve recently been working out more and my protein and fat consumption needs have increased as well. Instead of packing more calories into dinner at the end of the day, I decided to bulk up my breakfast and eat something I’d usually only eat at a diner – steak!

Paired with some sunny side up eggs and avocado, you get a big dose of fat and protein with a whopping 500 calories of low carb, delicious goodness. I could start any day like this! Eating this many calories right away helped fuel me through my workout and also kept me feeling full all the way to lunch. Not once did I consider a snack or felt hungry. In fact, I almost forgot to eat at lunchtime! Preparing such a hearty breakfast definitely has its benefits.

The best steak cuts for breakfast are flank, skirt and sirloin. These are tougher cuts that are great when sliced thin so they’re ideal for breakfast cooking. Simply season your steak with salt and pepper, cut it into thin strips or tips and fry them along with your eggs. It’s convenient and super quick if you need a high-calorie breakfast.

You may also want to put your keto steak and eggs inside a low carb tortilla wrap. Toss in some cheese and you have an amazing new meal. You can even throw in some low carb hot sauce to make the breakfast burrito have a spicy twist. The possibilities are endless!

Consuming a lot of red meat has always been portrayed as a bad choice. However, we are here to tell you differently. Red meat actually has a lot of health benefits. To begin, red meat, such as steak, is high in zinc which helps keep your immune system functioning properly. It has lots of vitamin B12 which will keep your red blood cells healthy. It is also packed with protein which helps grow your bones and muscles (perfect for those who are working out and trying to stay in shape!).

Eating lots of red meat may not be ideal but we aren’t saying this tasty, low carb breakfast should be your every day, go-to meal. No way! Anyway, why would you want it to be when we have so many other amazing breakfast recipes on our website for you to try? However, you definitely should give this steak and eggs a try and it would be good to have a few times a week, especially on those days when you are planning a long workout or just need a hearty breakfast to help you power through the morning.

So heat up that frying pan, get out that steak and start cooking- you are going to love having steak at breakfast (it just seems so fancy!).

Not feeling like having steak with your eggs? Try this keto breakfast sausage from Keto Cooking Wins. It’s super easy to make and is packed with tons of flavor!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb breakfasts to learn to make more delicious and healthy meals!

The post Keto Steak and Eggs Recipe appeared first on Tasteaholics.

One of our favorite recipes in our 3 Day Keto Meal Plan is this low carb pizza. We call it “Pizza Express” because there’s nothing quicker or easier! You only need 5 ingredients, 2 of which are pretty much optional. We love making this for friends when they come over because the entire thing is ready to eat in under 10 minutes. In fact, we can magically pump them out faster than you can finish just one. Our kitchen becomes a keto pizza factory (the best kind of factory).

The key to the speed and ease of this recipe is the crust- it’s made out of cheese. That’s it. No eggs or flours to combine beforehand, just plain old, delicious shredded mozzarella cheese. The trick is to let your crust caramelize in your pan before piling on your pizza toppings. This is a similar technique used in cheese-shelled tacos… but that’s a recipe for later ;).

The result is akin to a thin crust pizza- crisp, yet chewy and strong enough to transport pizza toppings to you safely!

Feel free to add your favorite toppings to your low carb pizza. We kept it simple with a few slices of pepperoni, just jalapenos, mushrooms, peppers and bacon would all be great, low carb additions. As for seasoning, we added basil and oregano for authentic Italian flavor, but red pepper flakes, Parmesan and garlic powder wouldn’t hurt either.

Let us know in the comments what your favorite keto pizza toppings are; we’re always looking for new recipe inspiration!

Low Carb Pizza – Full Recipe

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinner recipes to learn to make more delicious and healthy meals!

The post Keto Pizza Express – Low Carb Pizza Recipe [VIDEO] appeared first on Tasteaholics.

This recipe for Rosemary Lemon Chicken Thighs was one of the last we created using our fresh rosemary plant we got from Vicky’s mom for the holidays. If you ever want fresh herbs to spice up your cooking, they’re pretty inexpensive to buy and simple to take care of. It’s quite convenient to pluck the herbs you want and throw them into your food, knowing that your plant is just going to keep giving you more and more.

We’ve had rosemary, basil, parsley, and even attempted to grow spinach! However, we live in an apartment, so the plants didn’t last very long. Fortunately, for the short amount of time we did spend taking care of them, they took care of us right back. Nothing beats fresh food!

One of our favorite things to pair rosemary with is fruits! We made a delicious Rosemary Apple Pork Chop recipe a few weeks ago so we decided to try a recipe with lemon this time.

Lemon Rosemary Chicken Thighs

We settled on a variation on classic baked chicken thighs. Our method of searing the skins on a cast iron skillet and then baking them to cook completely yields the best results. The skin becomes a crispy shield to preserve the juiciness of the thighs underneath. To add even more flavor and texture, we finish off the thighs with some butter! You just can’t go wrong with butter!

You can check out our easy Rosemary Lemon Chicken Thighs
over at Keto Krate!

Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb dinner recipes to learn to make more delicious and healthy meals!

The post Keto Lemon Rosemary Chicken Thighs Recipe appeared first on Tasteaholics.

Boosts Brain Function

A single dose of coconut oil can help improve brain function right away¹!

Losing cognitive function among other brain functions can be devastating. One of the most common diseases that affects brain functionality is Alzheimer’s disease. It’s the most common form of dementia and patients with this condition tend to become forgetful and confused. The condition can be managed by using coconut oil²; it helps produce ketones which provide more energy to certain parts of the brain.

Read about the Ketogenic Diet to learn about the benefits of ketones!

Aids in Fat Loss

Coconut oil has been shown to reduce appetite in people³. This makes it a great supplement for those looking to lose weight. In addition, coconut oil may help boost your metabolism by creating a thermogenic effect on the body⁴. This effect helps your body burn more calories naturally with little effort on your part.

Coconut oil can also help with stubborn belly fat, a problem area for a lot of people. In a double-blind study, large decreases in waist circumferences were observed when consuming coconut oil⁵.

Moisturizes and Protects Skin

Coconut oil is a great skin moisturizer, eye makeup remover and hair conditioner. It’s all natural, gentle and free of nasty chemicals and additives.

More importantly, coconut oil is a great way to protect yourself from the sun! It has a natural SPF of around 8. According to skincancer.org, “an estimated 10,130 people will die of melanoma in 2016.” Using coconut is a natural alternative to chemical-laden sunscreen⁶ and can help prevent skin cancer by blocking harmful UVA and UVB rays.

You can check out the benefits of coconut oil by trying some of these great brands. Make sure your coconut oil is organic and unrefined! You can also find coconut oil in many supermarkets and health food stores.

The post New Studies Show Amazing Coconut Oil Benefits appeared first on Tasteaholics.

Now that the dangers of excess sugar are well known¹, new developments have uncovered some natural sugar substitutes. One of the most common of which is known as stevia. The stevia leaf is an herb originally from South America, but can now be found all over the world. The herb is naturally sweet, about 200 times sweeter than table sugar. It does not raise blood sugar levels² as sugar and some other artificial sweeteners do. But is stevia safe to eat?

Health benefits of Stevia in its Natural Form

Some cultures have used Stevia as medication for centuries to treat various types of diseases. Now, the herb can be applied to provide these healing properties³ on a wider scale. It has antioxidant properties⁴ and can reduce the risk of tooth decay⁵ when used instead of sugar. Eating stevia occasionally is known to reduce cases of high blood pressure⁶ and mild hypertension.

Furthermore, it’s known that cancer cells thrive off of sugar⁷. Reducing the amount of sugar we eat can help ensure cancer cells don’t have much to feed off of! Stevia is being studied to ensure it can deliver these benefits without any serious side effects.

Since it is a natural sweetener, you do not have to worry about added chemicals or any harmful processing. Stevia leaves are ground up into a powder and what you end up with is stevia extract. To make sure you’re consuming the most natural form of this sweetener without fillers or chemicals, try buying it in liquid form. Some brands of powdered stevia can bleach their product⁸, while liquid forms don’t.

Risks Associated with Stevia

According to some studies, taking extremely high amounts of stevia can result in hormonal imbalances⁹ in mice. Otherwise, in normal doses, stevia has not been found harmful¹⁰ to human health.

Want to Try it Out? Here’s some inspiration!

The post Is Stevia Safe? appeared first on Tasteaholics.

When you’re trying losing weight, first assess the types of food you eat. A person’s diet and lifestyle are major contributing factors to losing weight. In fact, many people will agree that weight loss is 80% diet and 20% exercise; meaning if you are in the gym and trying to be active, you may be reversing all that effort eating processed and refined foods at home. Here are some of the foods to avoid if you want to lose weight fast.

1. Nutrition Bars/Protein Bars

Bars, no matter how “good for you” they’re marketed, are packed with added sugar. Even a small protein bar that claims to satisfy your candy cravings while keeping you full can have around 45 grams of added sugar¹! No wonder it curbs your cravings: you’re giving in to them! Factor in artificial flavors, preservatives, thickeners and oils and you’ve got a ton of calories for a pretty lame nutritional profile. If you’re really craving a snack, consider splurging on fresh berries, nuts or any one of these safe low carb snacks.

If you’re feeling extra creative, give any of these low carb dessert recipes a try! You’ll love them!

2. Processed Fruit Juices

Most supermarkets have fruit juices on display and with so many brands, choosing one can be hard. However, if you’re trying to lose weight, skip this aisle! These processed fruit juices are loaded with added sugar and are missing the ever important fiber². Opt for fresh fruit or better yet, stick with water!

If you’re craving something sweet to drink, there are plenty of low sugar options out there. One of our favorite brands is Bai5, they’re sweetened with Stevia and erythritol and come in a variety of tasty flavors.

3. Alcohol & Beer

Alcohol’s calorie content is far more than that found in carbs and proteins. It delivers 7 calories per gram! Being a heavy drinker can lead to weight gain without contributing any added vitamins or benefits. Many alcoholic beverages are mixed with juices, soft drinks, and mixers, all high in sugar! While alcohol is metabolized in your body, fat oxidation stops, therefore hindering your body’s ability to burn stored body fat³. Many people’s inhibitions are lowered while drinking, which is more likely to lead to mindless snacking or “cheating” on your diet.

There are healthier options out there when losing weight! Check out our Guide to Keto & Alcohol – see how you can enjoy an occasional drink without compromising your diet.

4. Fast Food

In most cities, every block is likely to have a variety of different restaurants and fast food joints ready to serve you. Most people fall into the trap of fast food because it’s convenient and cheap. Making a habit out of ordering or picking up fast food can be detrimental to losing weight. No matter where you go, restaurants may use unhealthy ingredients such as processed meat, sugar, artificial colors, additives and flour⁴. You never truly know if you’re eating something healthy unless you make it yourself.

If you want a slice of pizza, you can make it at home using healthier ingredients! Know exactly what you’re putting in your body and it will thank you!

5. Sugary Coffee Drinks

Coffee stops being coffee when baristas add buckets of milk, artificial cream, sugar and flavors. What you pay for is a shot of caffeine and a ton of unnecessary calories. A cup of real, black coffee has many benefits and can be enjoyed regularly! Caffeine boosts your metabolism, keeps you alert and active, burns fat that helps when losing weight and more⁵!

Save your money and calories and make your own coffee! Enjoy a tablespoon or two of real cream in your daily cup and enjoy its natural flavors! You can also opt for making butter coffee, which has gained wildly popularity in the last few months. You get a boost of satisfying fat, a creamy cup of coffee and nothing artificial.

In the summer months, enjoy a fresh cold brew!

Sources

1. http://www.clifbar.com/products/clif-bar/clifbar/chocolate-brownie#nutrition
2. http://www.npr.org/sections/thesalt/2014/06/09/319230765/fruit-juice-vs-soda-both-beverages-pack-in-sugar-and-health-risk
3. http://www.shapefit.com/weight-loss/alcohol-calories.html
4. http://recipes.howstuffworks.com/10-ingredients-fast-food.htm/printable
5. http://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/

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